One of the best ways to keep a healthy heart is to make small changes to your diet and lifestyle. The good news is that there are a number of easy ways to make these changes without compromising your health. Whether you are overweight, have diabetes, or are suffering from high blood pressure, there are ways to maintain a heart healthy lifestyle.
One of the most important changes you can make to protect your heart is to quit smoking. Not only can it prevent heart disease, but quitting cigarettes is also good for your overall health. Smoking also lowers the level of good cholesterol in your blood. Moreover, smoking is linked with high blood pressure and insulin resistance.
Another way to improve your heart health is to reduce your consumption of saturated fat. Saturated fats damage blood vessels, which can result in blockages. To decrease your intake of saturated fat, read the food labels and replace meat with low-fat dairy products. If you still feel the need to eat meat, try to stick to fish instead. Fried foods are also not good for your heart.
A heart-healthy diet should include plenty of fruits and vegetables, as well as whole grains, legumes, and nuts. Also, try to limit your intake of salty meats, dried fish, and processed food. Also, avoid smoking or vaping, which are known to increase your risk of heart disease and stroke.
Among the most effective ways to keep a healthy heart is to exercise regularly. Regular exercise improves circulation and lowers your blood pressure. It also improves your overall wellbeing. Practicing yoga or meditation can reduce stress, and improve heart health. The AHA has even endorsed seated meditation as a strategy for maintaining cardiac health.
Regular physical activity improves your heart’s health by strengthening your muscles. According to the American Heart Association, you should perform at least 75 minutes of vigorous aerobic activity each week and 150 minutes of moderate intensity. Some aerobic exercises include running, jumping rope, cycling, and brisk walking. In addition to exercise, quitting smoking also helps improve your heart health. It is estimated that cigarette smokers have a higher risk of a heart attack than people who don’t smoke.
The leading cause of death in the US is heart disease. Although genetics make people more susceptible to the condition, the best way to prevent cardiac problems is to take care of yourself. There are many risk factors that can be changed or controlled. By following a healthy diet, exercise, and reducing stress, you can increase your chances of preventing heart disease.
Eating a diet rich in omega-3 fatty acids is another effective way to keep a healthy heart. Omega-3 fatty acids, which are found in fish, can reduce the risk of heart rhythm disorders, reduce blood pressure and triglycerides, and curb inflammation. However, you should remember that these fats are high in calories, so you should only eat a small serving of them.