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Heart health is central to overall health. Some of the risk factors contributing to an unhealthy heart are high blood pressure and cholesterol levels, smoking, diabetes, obesity, and other poor lifestyle choices. A healthy heart helps you avoid cardiovascular disease, maintain blood pressure and cholesterol levels, and lowers the risk of dementia and stroke.
Good heart health ensures nutrient-rich blood is pumped throughout your body and supplies oxygen free of toxins and waste. Below are ways to boost your heart health.
Eat healthy foods
To achieve heart-healthy eating, ensure you eat less saturated fats, cut down on sodium, eat more fiber and ensure your diet is balanced and contains lean protein, fruits, vegetables, nuts, and whole grains. Put more emphasis on heart-healthy foods, including eating more vegetables to get all the necessary minerals and nutrients. Additionally, you can use dietary supplements to help meet your health and fitness goals. You can click here to learn more about healthy dietary supplements.
Mind your weight
Being overweight isn’t healthy, and the more weight you gain, the higher your BMI (body mass index), which is your body fat’s measure based on your height and weight. You risk higher blood pressure, increased cholesterol, and high blood sugar levels if you have a high BMI. If you’re obese, you risk having breathing problems, liver and gall bladder diseases, and cancer. Eating healthy foods in combination with exercises can help you lose weight, minimizing heart attack or stroke risks.
Be physically active
Besides being good for overall health, physical activity is excellent for heart health. The American Heart Association recommends physical activity for a healthy heart. It is recommended that adults perform at least 150 minutes‘ moderate aerobic intensity activity or 75 minutes of vigorous aerobic exercise.
Consider adding moderate to high-intensity muscle strength activity at least two days a week. Avoid sitting for too long and engage in even the lightest activities. Children between three and five years old should be physically active and have the chance to move around throughout the day. Children from six to 17 years should get at least 60 minutes of moderate to vigorous-intensity exercise a day.
Keep track of your blood pressure and cholesterol levels
High blood pressure has no symptoms, so the only way to stay up to date with your health is through regular checkups. If you are a young adult aged 20 and above, you smoke or have a family history of heart diseases, conduct regular cholesterol screenings. If you are diagnosed with either high blood pressure or high cholesterol level, get screened for diabetes to help keep your heart health in check.
Quit smoking
Besides being bad for your lungs, smoking causes cancer and boosts your risk of heart diseases. It also destroys your arteries‘ lining and causes coronary heart disease, leading to heart attacks. Smoking can be addictive, so consult a doctor for recommendations of medicines that can help you quit smoking.
Endnote
A healthy heart is integral for overall well-being. Use these tips to boost and maintain a healthy heart.