Simple Ways to Improve Your Heart Health

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Your heart is the most vital muscle in your body because it supplies blood and oxygen to all of your organs. If you don't care for it, it will develop serious problems in the arterial lining, which will eventually cause plaque formation. Plaque prevents the flow of blood in the arteries, which leads to heart attacks. You must know the conditions that affect your heart and the habits and activities that can help manage or prevent them. Here are a few ideas to improve the health of your heart.

Eat a Handful of Nuts

Walnuts are an excellent source of Omega-3 fatty acids, which can help curtail inflammation in the arteries and keep your heart in good shape. Nuts help to reduce your cholesterol levels, and they will also fill you up. But since they are high in calories, don't eat more than a handful.

Eat a Healthy Diet

To achieve a healthy heart, you must fend off trans fats and saturated fats, and avoid processed carbohydrates, sugar, and salt. Reducing your salt intake is crucial for maintaining optimal blood pressure. Eat a nutritious and balanced diet that consists of vegetables, whole grains, low-fat products and fruits, and foods that are rich in Omega-3 fatty acids. You can complement your diet with probiotics heart health supplements to help reduce bad cholesterol in your body.

Get Sufficient Sleep

Sleep plays a crucial role in keeping your heart healthy. If you don't get sufficient sleep, you increase your risk for cardiovascular disease despite your age and other health habits. Studies show that adults aged over 45 who sleep less than 6 hours daily are twice as likely to have a heart attack or stroke than those who sleep for over 6 hours daily. Too little sleep causes disruptions in your biological processes and underlying health conditions, including inflammation and blood pressure. So make sleep a priority and sleep for at least eight hours every night.

Drink Alcohol Moderately

Excessive consumption of alcohol is harmful to your health. Although some studies show that moderate consumption of particular alcoholic drinks may have positive health benefits, you need to set your intake to one drink per day. But you may choose to abstain from alcohol altogether because it is best for you.

Focus on Your Weight

Studies documented in the Journal of American College of Cardiology show that excess belly fat is linked to dangerous blood lipid levels and high blood pressure. If you are carrying lots of fat around your torso, you need to slim down. Exercising more and eating fewer calories will help a lot.

Laugh Out Loud

Don't just LOL in Facebook posts and emails. Ensure you laugh out loud in your day-to-day life. Whether you like cracking jokes with friends or watching animation movies, laughter is an excellent medicine for your heart. Studies show that laughter can reduce inflammation in your arteries, raise your high-density lipoprotein (HDL) levels, and lower your stress hormones.

Drink More Water

Water is vital for your overall health and is an excellent source of hydration that your body requires. Water doesn't contain any calories, so replace alcohol and sugary drinks with water to maintain a healthy weight.

Increase Physical Activity

A sedentary lifestyle is a trigger factor for many diseases. Regular exercises such as cycling, brisk walking, moderate aerobic exercise, and swimming will not only control your body weight but also diminish the risks of heart disease. Maintaining an active life will eliminate stress, which is a primary cause of hypertension, and improve your blood circulation.

Quit Smoking

Although it is difficult to quit smoking, it is important to quit because smoking is linked to heart disease.

Meet up With Friends

Studies show that the hardening of arteries is attributed to loneliness, which steps up your blood pressure and the risk of heart disease. Loneliness also heightens the levels of cortisol, a stress hormone, which interferes with your blood circulation, causing your heart to strain.

Control Your Risk Factors

Visit your doctor to get physical checkups or examinations at least once every year. This will enable you to monitor your health conditions and allow your doctor to examine you for excessive cholesterol, diabetes, and hypertension. If you have these conditions, ask your healthcare provider about lifestyle changes and treatments to help you control them, which will diminish your risk of heart disease.

Conclusion

Heart conditions affect over 50 percent of adults around the globe. So, use these tips to remain healthy, and remember to visit your doctor for checkups at least once a year to keep track of the health of your heart.