5 Ways to Save Your Heart

Do you wonder why your heart health says a lot about your lifestyle?
Heart disease has been a leading death cause for years, and unfortunately, there has not been any improvement on this fact. This disease is linked to many factors, both that can and cannot be modified. The former involves lifestyle changes while the latter is a matter of genetics. However, you are always a decision away from a healthy heart hence it is important to know how to prevent heart disease.
It all begins with your choice of food. Nutrition plays a significant role in heart disease prevention as most diseases are caused by high levels of cholesterol or sugar. A healthy heart can be maintained by diets that are comprised of raw fruits and green leafy vegetables, whole grains, and food that is rich in omega-3 fatty acids. Choose “healthy fat” that is found in herbs, nuts, and olive oil. Avoid red meat as much as possible and opt for steamed fish instead.

As these food improve your heart, some substances cause its harm such sugar and salt in high amounts, and alcohol. Simply put, anything you take is either beneficial or detrimental.

Watch your weight. You can best maintain a normal blood pressure by exercising regularly or by at least getting 30 minutes of exercise daily. By exercise, it does not require intense routines but just the idea of being active to keep the heart pumping while sweating out toxins and substances in excess. A 30-minute exercise can be difficult for those that are not used to engaging in physical activity for that long. If this is your situation, you can do it this way – divide it by two or three separate times when you do your exercise. You can have 15 minutes in the morning and another 15 minutes in the evening. You can also break it down into 10 minutes every exercise, as long as you can reach 30 minutes worth of exercise each day.

Do not be diabetic! Diabetes is a known serious cause for heart disease. If it is not managed or untreated, it can lead to artery obstruction, stroke, and kidney complications. Sugar is after all not that sweet once there’s too much of it in your bloodstream, so minimize indulging in desserts and check your genetics- diabetes can be hereditary and may show signs at an early age. It is not only sweets that you’ll get diabetic. It is also with overeating – eating foods beyond the needed amount that your body needs. When your body has already received its needed nutrients, minerals, vitamins, calories, etc., for the day and there are excess, they are converted into sugar and are stored in your body. This can be avoided by only eating the needed portion of food required for the body within the day. If you want to know how you can plan your meal that it doesn’t affect your blood sugar levels, ask a nutritionist to make a plan for you. They are professionals that know the proper amounts and the ones that you should avoid.

Keep your blood pressure normal. Hypertension, or high blood pressure, is the main cause of heart disease. It is often attributed to a poor diet, lack of exercise, smoking, alcohol addiction, and stress. It is best to have your blood pressure regularly monitored to note any spikes that are indicative of possible heart disease.

Manage stress, or at least know how to. There might not be a direct link to stress and your heart, but the increase of adrenaline hormone causes rapid heart rate and breathing patterns leading to an increase in blood pressure. When undergoing chronic stress, you tend to breathe less, and this leads to a poor flow of oxygen through your bloodstream and eventually, a weak supply towards your heart. Learn to manage stress or rest if you know you must.

Knowing how to prevent heart disease means knowing how to live longer. As life offers harmful indulgences, it also demands unhealthy coping mechanisms, and that is why there are those who don’t live long. Fortunately, we can exempt ourselves from any disease. After all, an ounce of prevention is worth a pound of a cure.

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