7 Ways To Keep Your Heart Healthy

 

A healthy heart is essential for your overall health and well-being. A healthy heart can pump blood effectively, which helps to deliver oxygen and nutrients to the body’s tissues and organs. This can improve energy levels, reduce fatigue, and improve the overall quality of your life.

Heart disease, also known as cardiovascular disease, is a term used to describe a range of conditions that affect the heart and the blood vessels. These conditions can include coronary artery disease, heart failures  Arrhythmias and water disorders.

Morbidity refers to the incidence or prevalence of a disease or condition, while mortality refers to the number of deaths caused by the disease. Heart disease is a leading cause of both morbidity and mortality worldwide, and its impact is growing. It varies by age, sex, and geography. According to the World Health Organisation, cardiovascular disease is responsible for an estimated 17.9 million deaths per year, accounting for 31 of all global deaths. So here are some ways to keep your heart healthy.

1. Reduce Cholesterol Level

There are three types of fats: saturated fats, unsaturated fats, and trans fats. As far as trans fats are concerned, totally avoid them as much as possible and these you get from processed food, refined food, stored food, packeted food, roasted food, and fried foods.

Saturated fats should be taken by our body, but in limited quantities by dairy products, like cheese, milk, and ghee. These should be taken in a limited quantity with a spoonful of ghee per day, and fresh cottage cheese could be taken in a limited quantity.

The third type of fat is unsaturated fat, which you get from peanuts and other nuts, seeds, olive oil, and so on. Now that this fat is supposed to be very good fat, people should take it because this fat really helps in removing the blockages from our system; it gives us healthy cholesterol to help heart health, and, very importantly, we should understand that we should avoid, as far as possible, alcohol, smoking, and non-vegetarian food to keep heart healthy.

2. Stay Physically Active

Exercise is important for the heart and the entire body to be fit and healthy. To this end, one should set reasonable objectives, beginning with a small number of sessions per week and gradually increasing them, with the target of attaining 150 minutes per week of moderate aerobic exercise or 75 minutes of vigorous exercise. This involves a combination of cardiovascular exercises such as walking and cycling, muscle-building exercises like weightlifting and body weight exercises, and flexibility exercises such as yoga and stretching.

Select activities that will interest you so that you will not lose interest, and variation will help in avoiding monotony. Record your progress in a diary or use a fitness tracker, exercise with a partner or friend, and give yourself incentives to keep going. By incorporating these practices in your daily life will enable you to improve on your heart health and consequently improve on your overall quality of life.

3. Adopt a Heart-Healthy Diet

Consuming a diet high in calories and low in essential nutrients can lead to weight gain and obesity, which is another risk factor for heart disease. Eating a healthy diet that is low in calories and high in essential nutrients can help to maintain a healthy weight and reduce the risk of heart disease. Now let’s talk about five foods that are very good for your heart.

Oats

Oats are a great source of fibre and have been shown to lower the LDL Cholesterol levels, also known as bad cholesterol, can be enjoyed in the form of oatmeal, granola, or even in baked goods like oatmeal cookies. A study published in the American journal of clinical nutrition found that consuming oatmeal or oat bran can
significantly reduce total cholesterol levels by five to ten percent and LDL cholesterol levels by seven to ten percent.

Salmon

Salmon is a fatty fish that is rich in omega-3 fatty acids. These healthy fats have been shown to reduce inflammation in the body and improve your overall heart health. Aim for at least two servings of fatty fish per week, and you can enjoy them grilled, baked, or even in sushi. A scientific review of 2500 people found that consuming omega-3 fatty acids from fish such as salmon can significantly reduce the risk of cardiovascular disease, particularly in those with high triglyceride levels.

Berries

Berries like strawberries, blueberries, and raspberries are packed with antioxidants that have been shown to reduce inflammation in the body and improve your overall heart health. You can enjoy them fresh or frozen in smoothies or even as a healthy dessert. A study published in the American journal of clinical nutrition found that Consuming blueberries for eight weeks can significantly improve the endothelial function of your heart, which is a marker of heart health. Berries like strawberries, blueberries, and raspberries have rich antioxidants in them, like anthocyanins and flavonoids. Antioxidants have been shown to reduce inflammation in the body, which is a major risk factor for heart disease.

Nuts

Nuts like almonds, walnuts, and pistachios are a great source of healthy fats, fibre, and proteins. They have been shown to improve cholesterol levels and reduce inflammation in the body. You can enjoy them as a snack in trail mix or even in salads. A study published in the Journal of the American College of Cardiology found that consuming nuts can reduce the risk of coronary heart disease by up to 37 percent and multiple studies have found that eating a diet rich in nuts helps to lower the LDL cholesterol, or bad cholesterol, and it also increases the good cholesterol, which is known as HDL cholesterol.

Dark Chocolate

Dark chocolate is a delicious treat that’s also good for your heart. It’s high in antioxidants that have been shown to improve blood flow in the vessels and lower blood pressure. Just make sure to choose dark chocolate with at least 70 cocoa solids. A meta-analysis of 15 studies found that consuming dark chocolate can significantly reduce blood pressure, particularly in those with hypertension. Apart from reducing blood pressure, it has been found that eating dark chocolate improves your HDL levels and decreases the LDL levels of cholesterol in your body. The study found that those who consume dark chocolate have lower levels of inflammatory markers in their blood.

4. Maintain a Healthy Weight

It is important to make sure that you have a healthy weight because this affects the heart and the rest of the body. To begin with, it is recommended that one assess his or her BMI, which should be within the healthy range of 18.5 to 24.9, and monitor their waist size so that it does not go over 40 inches in men and 35 inches in women. Adopt a healthy eating plan that enables the attainment and sustaining of a healthy weight through a diet that is rich in fruits, vegetables, whole grains, and lean protein while avoiding unhealthy fats and foods that contain a lot of sugar.

Moreover, incorporate the principles of mindful eating, which involve listening to the body and avoiding the consumption of more food than is needed. Some of these habits can be easily adopted, and by doing so, you can be able to live a healthy lifestyle, maintain a good weight, and also be protected from heart diseases.

5. Avoid Smoking and Limit Alcohol

Among the things that must be done in order to protect the heart are to not smoke and reduce the use of alcohol. Tobacco use is a known cause of heart disease because it negatively impacts the health of the blood vessels and leads to the formation of plaque within the arteries. Quitting smoking significantly improves heart health and reduces the risk of cardiovascular issues. Furthermore, moderation in the consumption of alcohol is crucial because alcohol affects the blood pressure, and excessive drinking can cause heart failure and other heart-related issues. You should quit smoking cigarettes and also moderate the quantity of alcohol you take so as to safeguard your heart and general health.

6. Regular Health Screenings

Heart Health Metrics and Maintenance Guidelines

It is important to be aware of and control several indicators associated with cardiovascular diseases and their prevention. Here are recommended values and practical tips to follow in order to achieve and sustain good heart health through right lifestyle and health practices.

 

Conclusion

Finally, it is necessary to stress that cardiovascular diseases are preventable if people adhere to the principles of balanced nutrition, physical activity, non-smoking, and moderate alcohol consumption. Thus, it is necessary to have regular check-ups and adhere to the doctor’s advice to avoid and treat any issues. By integrating these strategies into your daily lives, you can enhance your overall well-being and enjoy a healthier, more active lifestyle for years to come. Taking these steps not only supports heart health but also promotes a fulfilling and vibrant quality of life.