According to the Centers for Disease Control and Prevention, about 610,000 people die of heart disease in the United States every year. That’s about 1 in every 4 deaths. Heart disease is the leading cause of death for both men and women. As we age, it becomes more important to take care of our hearts. It is important for a long, healthy life. Here are 13 easy ways to keep your heart healthy:
1. Eat a healthy diet
A heart-healthy diet is one that helps protect your heart. It’s generally low in saturated and trans fats, cholesterol, salt (sodium), and added sugars. You don’t have to give up all the foods you love to eat a heart-healthy diet. Just choose healthier versions of your favorites. For example, trade butter for margarine, make baked goods with egg substitutes and use leaner cuts of meat.
It is important to eat plenty of fruits and vegetables. Fruits and vegetables are packed with nutrients that are essential for heart health. They are also low in calories and fat, making them an ideal food for those trying to maintain a healthy weight.
Eat plenty of whole grains, as they are high in fiber and other nutrients that are good for the heart. Include fish in your diet as they are high in omega-3 fatty acids which help protect the heart muscle.
Additionally, it is important to limit the amount of saturated and trans fats that you consume. Saturated fats can be found in animal products such as meat and dairy, while trans fats are often found in processed foods. Both of these types of fat can increase your cholesterol levels, which can lead to heart disease.
2. Exercise regularly
Exercise is not only good for the body, but it is also good for the heart. Regular exercise helps to keep the heart muscle strong and functioning properly. It also helps to lower blood pressure and cholesterol levels, both of which can reduce the risk of heart disease.
Exercise also helps improve circulation and lower stress levels, which are both good for the heart. For those looking to start exercising, there are a number of different options available. Walking, jogging, swimming, and biking are all great exercises that can help to improve heart health.
3. Quit smoking and drinking alcohol excessively
Quitting smoking and drinking excessively is the key to keeping your heart healthy. Talk to a doctor or health professional. They can help you come up with a plan for quitting and give you resources to help you stop smoking and drinking. Make a list of why you want to quit smoking and drinking, including health benefits, social reasons, etc.
This will help motivate you to succeed in quitting. Create a support system of family and friends who will encourage you along the way. And, set realistic goals for quitting smoking and drinking, based on what has worked for other people in similar situations. Be patient – it may take several attempts before you succeed in quitting completely.
4. Reduce stress levels
Stress is a natural human response to a variety of situations. However, too much stress can have negative health effects. Take some time for yourself each day. Dedicate at least 20 minutes to do something you enjoy, whether it’s reading, taking a walk, or spending time with friends and family. Find ways to relax your mind and body every day.
5. Get enough sleep every night
The University of Michigan Health System has announced that getting enough sleep is one of the simplest ways to keep your heart healthy. Not getting enough sleep can lead to weight gain, high blood pressure, and other health problems. The new report from the University of Michigan Health System finds that people who get seven or more hours of sleep a night are less likely to have a stroke, heart attack, or death from any cause.
According to the report, people who don’t get enough sleep are more likely to have high blood pressure and obesity. They’re also more likely to develop Type 2 diabetes and some types of cancer. Getting enough rest is one simple way you can help improve your overall health.
6. Keep cholesterol and blood pressure levels in check
Keeping cholesterol and blood pressure levels in check is one of the most important things you can do to protect your heart. Cholesterol is a fatty substance that helps form the walls of the arteries and reduces the risk of heart disease.
People with high cholesterol levels are more likely to have coronary artery disease or stroke. High blood pressure is also a major risk factor for heart disease and stroke. The good news is that both cholesterol and blood pressure can be lowered without any major changes to your diet or lifestyle.
7. Keep diabetes under control
Keeping diabetes under control can help prevent heart disease. Diabetes is a condition in which blood sugar levels are too high. High blood sugar levels can damage your heart and cause other health problems. There are many ways to keep your diabetes under control. Some methods are more effective than others, but all of them can help you stay on track and lower your blood sugar levels.
8. Take care of your teeth and gums
When it comes to your heart health, taking care of your teeth and gums is one of the easiest ways to keep yourself in check. By keeping your mouth healthy, you’re less likely to experience any problems with your heart or cardiovascular system. Brush and floss every day. Not only will this help clean your teeth and remove bacteria, but it will also help improve gum health.
Eat a balanced diet that includes plenty of fruit, vegetables, and whole grains. This will provide you with the nutrients your body needs for strong teeth and gums. Avoid sugary drinks and snacks that contain lots of sugar (e.g. processed and canned foods). These types of foods can damage tooth enamel and lead to cavities.
9. Avoid processed foods
You probably don’t think much about salt. But according to the Centers for Disease Control and Prevention (CDC), too much salt can increase your risk of heart disease, stroke, and other diseases. The good news is that there are plenty of ways to limit your salt intake without feeling deprived or sacrificing taste.
Start by reading the labels on your food. Look for foods that are lower in sodium, such as vegetables, grains, and fruits. Avoid eating processed foods that contain a lot of sodium. Instead, try cooking with spices instead of salt to flavor your food. Ask your physician if you should lower your salt intake based on your individual health profile or condition.
10. Keep a healthy weight
If you want to stay healthy and have a heart that’s in good shape, it is important to maintain a healthy weight. Genes, age, lifestyle, disturbed sleep, and even where you live and work can all have an impact on your weight. It can make maintaining or achieving a healthy weight difficult. Following a nutritious eating pattern and exercising consistently, on the other hand, can assist maintain your body as healthy as possible as you age.
The most important for heart health are aerobic exercise and strength training. Even though flexibility doesn’t directly improve heart health, it’s still important because it helps you do aerobic and strength exercises more effectively.
Being active is a big part of keeping your heart healthy. It’s one of the best ways to strengthen your heart muscle, keep your weight in check, and protect your arteries from damage caused by high cholesterol, high blood sugar, and high blood pressure, which can lead to a heart attack or stroke.
11. Don’t sit for too long
If you’re sitting for too long, it’s not just your back that’s going to suffer. It’ll also affect your heart health. Take regular breaks to move around. Stand up and walk around for a few minutes every hour or so. This will help blood flow more freely and prevent blood clots from forming. Get up and move every 30 minutes or so during long meetings or lectures.
Even if you’re only getting up to stretch your legs, it’ll help keep your heart healthy by increasing circulation. Stretch before sitting down. When you’re sitting for too long, tight muscles can cause pain in the lower back and other areas of the body, so take the time to stretch beforehand if possible.
12. Protect yourself from air pollution
We all know that air pollution is bad for our health, but how do we protect ourselves from it? Avoid high-pollution areas such as big roads and busy intersections. Try to arrive at work a little earlier before rush hour begins and pollution levels rise. When the pollution level is high, avoid exercising outside. Wear a safe mask whenever necessary. A good quality N95 mask filters out small particles, to protect you from smoke.
13. See your doctor regularly for checkups
If you want to keep your heart healthy, make sure to see your doctor regularly for checkups. Get a routine physical exam. A regular physical exam can help identify any health problems or conditions that may be contributing to your heart health problems.
Check your blood pressure and cholesterol levels. These are two important indicators of overall heart health. Make sure to get checked every year, and if either of these numbers changes significantly, see your doctor right away.
Conclusion
Heart disease is the leading cause of death all over the world, but it’s also one of the most preventable. Taking care of your heart can help you avoid heart disease. Following these easy tips can help keep your heart healthy and free from risk. Very important, be sure to exercise, eat a balanced diet, avoid smoking, and get regular check-ups.