15 Things to Do Daily to Keep Your Heart Healthy and Strong
The smartest way of reducing the risk for getting a heart attack
is preventing it. Best of all would be if you can stop getting any heart attack
ever. Here is a list of plans to take long term care of your heart.
Select any three strategies mentioned in the following list. Practise
them regularly and make them your habit. Plans suggested on top of the list
help you more to reduce risk of heart
ailments.
1.
Go easy on Sodium
Taking too much sodium increases your chances of getting heart disease,
stroke, and other health problems. It is recommended that you always
read food labels before selecting items that are low in sodium.
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2.
Deep Breathing
You can lower your blood pressure naturally by simply focusing on how
your breath works. Inhale or breathe in deeply that reduces stress and anxiety
that are harmful to heart. Both
stress and
anxiety cause high blood pressure
and increased heart rate.
Practise yoga and/or meditation exercises. Learn to relax. These methods
reduce anxiety that causes depression in the long term. You should avoid
getting anxiety and depression
that have been co-related to poor heart conditions. You should engage
yourself in relaxing exercises to promote stress reduction. You should lead a
healthy life-style in order to enhance, build and maintain a strong heart.
3. No
Smoking
Smoking directly or active smoking damages your heart. Even non-smokers
sharing the same room or area badly injures their hearts too. Toxins in the
environment especially nicotine in tobacco smoking weakens heart over
time. Hence, spend time in atmosphere with clean air and avoid smoking at all
costs.
4.
Exercise for 30 minutes, 4 times a week
People should exercise and/or workout for minimum of 30 minutes at
least four times a week. This is true especially for both middle-aged men and
women. Middle-aged men exercising vigorously for cumulative of 2 or more hours
per week are more fit. It has been observed that these men have 60% less risk
of heart than inactive men. Hence, it is advisable that you take a walk for 30
minutes every day. Moreover, walking has been found to relax blood vessels and
boost flood flow.
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5.
Drink Seven glasses of water a day
People drinking at least 7 glasses or 10 ounces of water reduces
risk for getting heart attacks. It has been found their risk of getting fatal heart attacks
reduce by 54%. Yet, people drinking 2 or less glasses of water are at
higher risk of heart attacks. According to scientific evidence, drinking
adequate quantities of water dilutes blood volume and prevents clotting.
6.
Lose 10-20 Pounds/Kg
People who are overweight should consider losing 10-20 pounds. Weight loss
reduces the risk of getting a heart attack and dying from it. A 10-year study was conducted to understand
association of body weight and heart attack.
It was discovered that overweight individuals get heart attacks 8.2
years earlier than victims with normal weight.
7.
Switch from Coffee to Tea
Recent studies have shown people drinking 3 cups of tea a day
reduce their heart attack. Further, tea drinkers get 50% less heart attacks
compared to people who do not drink tea. Apparently, flavonoids, the
potent antioxidants in tea provide with positive protective effect.
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8.
Count to 10
It is believed that counting from 1-10 provides you with a 10
second buffer. When you practise counting in any stressful situation it would
positively cool you down. People responding with anger are 3 times more likely
to end up with heart disease.
Moreover, they are 5 times more likely to get a heart attack
before turning 55 years.
9.
Omega-3 fatty acids
Eat fish rich in omega-3 fatty acids 2-3
times a day to lower inflammation, increase blood circulation and improve heart
rhythm.
10.
Ask your doctor Vitamin E and Aspirin
Research studies at University of Pennsylvania, men taking Vitamin
E and Aspirin remove clogs
in arteries. It been observed that clogged arties in these people get reduced
by over 80%.
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11.
Eat Tuna on Tuesday, Salmon on Saturday
According to research studies at Harvard School of Public Health
you should consume fish twice a week. Fish is rich in omega-3 fatty acids.
Hence, eating fish helps in reducing risk of heart attack
by over 30%.
12.
Corn Flakes for Breakfast
Total corn flakes cereal has the highest concentration of Folic
Acid (675 micrograms) compared to other cereals. Daily consuming mentioned
amounts of folic acid reduces risk of all cardiovascular
ailments by 13%.
14.
Eat Watermelon
Watermelon has around 40% more lycopene that the amount found in
raw tomatoes. Since watermelon has higher water content than tomatoes, our
bodies absorb more lycopene from watermelons.
15.
Eat Fruits and Vegetables
Fruits and vegetables are loaded with vitamins, minerals and other heart-healthy
nutrients. Add them in your regular diet.
