A lot of people don’t give much attention to their heart health. This is why millions of people die from heart diseases on a daily basis. The heart works round the clock for you and is the most important muscle in your body. It is responsible for pumping blood to all the vital organs in your body.
It is important to know how to improve your heart health because if the heart doesn’t get the care it needs, serious complications might be developed in the lining of your arteries which could cause the formation of plaques.
Plaques cause heart attacks and make it difficult for blood to flow freely in the arteries. If you are here to know the best ways to improve your heart health, you’ve come to the right place. In this article, we shall also be discussing the best foods to improve your heart health and the ways you can naturally improve your heart health. So, sit back, relax and read tight!
How to naturally improve your health
There are several ways to naturally improve your heart health. Some of them are-
Keep a healthy weight
Eating healthily and eating too much aren’t the same thing. Being overweight can not only be uncomfortable, but it is also quite dangerous to your heart health.
Obesity has a way of straining the heart by drastically increasing the amount of work and time required to pump blood around the body. Fats also known as adipose tissue cause the buildup of plaque in your arteries, highly increasing your risk of developing heart disease.
Thus, if your BMI (Body mass index) is exactly or over 30, you should begin to consider a program to help you lose weight. Although it takes time and effort, this is exactly one of the best ways you can improve your heart health.
There should be no ifs, and, or buts. Smoking is very deadly to your heart and overall health. If you want to improve your heart health naturally, then, you have to be ready to quit smoking.
A lot of people don’t know this but smoking is actually one of the top risk factors for developing heart disease. If you smoke or make use of tobacco products, you are advised to stop right away!
Reduce your salt intake
Salt consumption is no friend to a good heart condition. If the entire population of the United States reduces their salt intake to half a teaspoon, the number of people that develop coronary heart diseases yearly will be reduced to the barest minimum.
A lot of processed foods and restaurant foods tend to be quite high in salt. So, you should be careful with how much you consume them. Instead, look towards more natural foods to improve your heart health.
Don’t sit for too long
Whether you are overweight or not, sitting for long hours can be harmful to your heart and overall health. Research even says that it could shorten your life span.
So, try as much as possible to always be on the move. Take strolls, get busy, take breaks and just ensure that you move around as much as you can.
Keep yourself in check
To have a healthy heart, you have to be conscious of your blood pressure, triglycerides, cholesterol and blood sugar levels. This is very important. Also, learn the optimal levels for your sex and age group. On a daily basis, take necessary steps to reach and maintain those levels.
Moreover, don’t forget to schedule appointments with your doctor for checkups. To make it easier for your doctor, you can keep records of your vitals and bring them with you to the next appointment.
In all sincerity, a lot of people have died from heart diseases not because they should have, but because they were careless with their checkups. Remember, health first. Always be intentional about your health.
Foods you can eat to improve your heart health
A healthy diet plays a major role in improving your heart health. In fact, there are some foods that specifically influence blood pressure, inflammation, cholesterol levels, and triglycerides. These foods maximize your heart health and promote easy passage of blood in your arteries and around the body.
Below are some foods you can eat for a healthy heart-
Vegetables like collard greens, kale, and spinach are popular for the number of minerals, vitamins, and antioxidants they contain. They are an amazing source of vitamin k, which protects your arteries and helps blood clot properly.
Some studies have shown leafy green vegetables to be associated with decreasing the risk of heart disease.
If you’re looking to get enough monounsaturated fats, then, you should be on your way to getting some avocados. They reduce cholesterol levels and decrease blood pressure quite effectively. So, if you want a healthy heart, you should eat more avocados.
Of course, beans top the list of foods to eat for improved heart health. It contains resistant starch which exerts a healthy impact on your gut. Severally, studies have shown beans to be very effective when it comes to reducing certain risk factors of heart diseases. Thus, you should add beans to your diet.
Flavonoids are antioxidants that help to significantly boost heart health and dark chocolates are rich in them. Studies have proven that consuming chocolates at moderate- (around 7 servings a week) could decrease your chances of developing coronary heart disease, diabetes, and even stroke. So, if you don’t really eat chocolates, you may want to start now.
Does cardio improve heart health?
Cardio is also known as aerobic exercise. It is the perfect exercise to get your heart pumping and in good shape. It significantly strengthens your heart muscles and lowers your resting pulse. It can help you-
- Get better sleep –improve your sleep quality
- Improve your mood
- Think better
- Lower your blood sugar
- Breath better
- Improve your cholesterol levels
Some cardio exercises you can try for improved heart health are-
- Brisk walking
- Jumping rope
These are heart-pumping exercises that could improve your heart health, help you not to be overweight, and lower your blood pressure.
At least, when this is done for 30 minutes a day for at least, five days, your heart will be in perfect shape. Adding a healthy diet to it will significantly reduce your chances of ever developing heart disease and if you’ve suffered from heart disease, you’ll be better in a matter of weeks.
Never forget, with a healthy heart, the beat goes on! So, ensure you exercise daily, eat more natural foods and drink enough water.