The heart is considered the most important muscle in the human body as it helps bumps blood and distributes oxygen to all of the organs. It is working hard ceaselessly for us yet its importance and necessity often gets overlooked.
When the heart does not receive the proper care it needs, it can lead to all sorts of issues starting with the arteries. Serious issues can develop in the lining of the arteries, which can further result in plaque formation. When plaque accumulates in the arteries, it can further lead to blockage of blood flow in the arteries or even heart attacks or stroke. For most of us, preventing heart disease depends largely on our lifestyle, which means there is much that is in our control to improve the odds of living long and well. It is important to understand the conditions that affect the heart and the habits that can help prevent or manage them.
Here are 10 simple steps for improving your heart health naturally.
1. Stay Active
Staying active and exercising regularly is key to having a strong and healthy heart. This is because our heart is a muscle and, as with any muscle, staying active and exercise is what strengthens it. It is important to first find out your target heart rate and then only find an activity you enjoy and one you can stick with for the long run.
If you are new to exercise, the key is to start slow and start building from there. You will eventually be up for more challenging activities like brisk walking, running, biking, swimming, cardio exercises, etc. for 30 minutes most days of the week.
2. Manage your weight
As your body weight increases, so does your risk for plaque build-up in your arteries and a heart attack. There is also a strong connection between excess body fat, belly fat in particular, with several major risk factors for heart disease, including high blood pressure, type 2 diabetes, and unhealthy blood lipid levels. Eating healthy foods with fewer calories and exercising more is a great way to start your journey to managing a healthy weight and improving your overall health.
3. Quit smoking
Cigarette smoking does not only cause heart disease but is also linked to several health problems, including breathing problems, lung cancer, kidney cancer and Emphysema. There is also strong and consistent evidence that secondhand smoking can still damage your heart, especially children, who are at risk of developing serious health problems
No matter how hard it is to quit the habit, it can make a huge difference once you decided to stop smoking –not just for your heart, but your overall health, too!
4. Avoid overeating
When you eat too much in one sitting, your blood shifts from your heart to your digestive system, which can lead to irregular and faster heart rhythms, which can further lead to heart attack or heart failure. It is important to have a limit when it comes to food. Controlling your portion size is a great way to help you shape up your diet as well as your heart and waistline.
5. Eat heart-healthy foods
It is important to know which food is good for your heart and which isn’t. Certain foods like fast foods that are deep-fried with unhealthy oils, high in calories and sugary drinks can increase your risk of heart diseases. Make sure to add more fresh fruits and vegetables to your diet. Go for whole grains instead of refined ones as they are good sources of fibre and other nutrients that play a role in regulating blood pressure and heart health. Avoid unhealthy fats such as trans fats as they can increase your cholesterol levels. Likewise, limit the number of saturated fats as they can increase your risk of heart diseases.
6. Much on a chocolate
Surprisingly, eating chocolate, specifically dark chocolate, is known to improve heart health. This is because dark chocolate contains heart-healthy flavonoids that are beneficial in reducing inflammation and lowering the risk of heart disease. Additionally, dark chocolate is a rich source of antioxidants that are known to increase good cholesterol levels while lowering the bad LDL cholesterol levels and improve blood clotting function. However, just as with every other good stuff, moderation is key.
7. Laugh more
Laughter is the best medicine. This is particularly true for the heart. Research from the University Of Maryland School Of Medicine demonstrated that laughter helps relieve stress that damages the endothelium (the tissue that forms the inner lining of blood vessels and helps the blood flow) and promotes the healthy function of blood vessels. So, never shy away from a good old laugh. Those funny videos on the internet might just be the ones protecting your heart!
8. Reduce your stress
Your body responds to stress in many different ways. This includes a sudden rise in blood pressure and a faster or irregular heart rate. People who are suffering from chronic stress have to deal with this constantly, making them more prone to heart diseases. Finding ways to reduce stress and staying positive is a great way to be good to your heart. People who are happy with less stress tend to have lower levels of the potentially harmful hormone cortisol and other stress-inducing chemicals.
9. Go for regular checkups
Going for checkups, at least once a year can be a great way to keep tabs on year heart health. A visit to the doctor will keep you updated and make sure you have not developed any conditions that might put you at risk for heart disease. It will also help you in controlling and conditions that you may already have, including high blood pressure or high cholesterol.
10. Brew up a heart-healthy tea
It has actually been proven that frequent consumption of tea is linked to a lower risk of heart disease. From Green tea to Oolong tea, certain teas have in them certain compounds that contribute to improving heart health. Daily Heart Care Tea by Preserva Wellness is the one tea that is specifically crafted for the heart. It is a one of a kind blend consisting of healthy ingredients like Hibiscus, Mulberry leaves, Peach fruit, Moringa, Green tea leaves and Cinnamon powder that are known for their heart-healthy benefits.
With a captivating taste and excellent aroma, regular consumption of this unique tea will help strengthen your heart muscles, improve blood flow, regulate blood pressure and give protection to not just your heart, but also your entire circulatory health! Daily Heart Care Tea is the solution to lowering your risk of heart disease and death from heart attacks or stroke.
Heart disease is the No. 1 cause of death worldwide, and it is mostly preventable by changing your lifestyle and managing risk factors. Following these simple steps and incorporating them into your daily lives, starting from today, is the best thing you can do not just for your heart but for your overall well-being.