I don’t have to preach to you on how important your heart is. We all know the value of the heart and the fact that we can’t live without it. The heart is an amazing creation, perfectly designed to give us all life. The heart pumps blood to the entire body and pumps between 4.7-5.7 liters of blood per minute. If we are lucky to live to old age, our heart will have beat millions of time. Without the heart, life is not possible. Just like our need of air, we need the heart in order to live.
Since the heart is so important, all of us should have a need to protect the heart from harm. The heart is vulnerable to disease just like the rest of our organs. These events can happen naturally or we can actually create them. In this article, we’re going to explore the best 5 tips for a healthy heart. Let’s get started!
Exercise has so many great benefits, we had to list it as our top heart healthy tip. Not only is exercise good for the heart, specific types of exercises are good for different parts of our heart. Let’s take dance for an example. Although dance isn’t technically exercise, it really is. Dancing will increase your heart rate and it can help you burn calories. Both are great for you. What about Yoga? Technically again, you may feel Yoga is or not exercise. Either way, Yoga is great for the heart because it reduces stress. Yoga is also good for your heart rate variability or known as (HRV). Running is a great workout for the heart. It increase blood pressure and your heart rate, not to mention all the other benefits to your body. If you want a healthy heart, exercise is crucial. Exercise benefits the heart and the entire body, make it a part of your normal routine.
Watching Your Levels
How long has it been since you have your last checkup with your doctor? If it’s been a year or more, you may want to schedule that checkup. Look, the heart isn’t to play with, you should be focused on knowing your blood pressure, blood sugars, cholesterol and triglycerides. If you haven’t been monitoring all of them, you need to start. Medical technology has come a long way and all of these can be controlled. You can live a healthy life and help your heart be healthy. I know a lot of my patients wait weeks and even months to see a doctor. If you’re having chest pains, especially prolong chest pains, get to the doctor. The longer left untreated, you can cause your heart to damage or worse. You know how important your heart is, treat it that way and keep up with watching your levels.
Eat Plenty Of Nuts
Are you nuts? Eating nuts of course. Nuts actually have several great benefits to the body and many of them are associated to the heart. Studies and test have proven that nuts can lower the risk for cardiovascular disease and coronary heart disease. Nuts can also help you lower your bad cholesterol. Some feel that nuts can also lower the risk for cancer. Walnuts, pecans, almonds and cashews are all great for you. Almonds are great for those who have bad blood sugar and it drops LDL cholesterol, which is bad cholesterol. Cashews are great for thinking and your brain. Their also rich in iron and zinc, both needed in your body. Pecans are great for heart health. It’s possible that they prevent plaque. Macadamia nuts are lower bad cholesterol and blood pressure. If nuts are not part of your normal diet, be sure to make get them in your diet.
Cut The Fats
You probably already know that fats are bad for you. If you’re not keeping an eye on your fat intake, it’s time to start doing so. Saturated fats is one of the worse fats you can intake. For years, it was believed that cutting saturated fats was all that you needed. When we think of saturated fats, we’re thinking of butter, red meats and cheese. Saturated fats cause our arteries to clog and causes heart attacks. With medical advancements, we know that cholesterol plays a big role in this also. There’s good cholesterol and bad cholesterol. The big issue is the fact that bad cholesterol greatly outweighs good cholesterol. Here’s a great study on fats that you should read. They ran several different studies and the results are trust worthy.
As medical testing and technology has grew, we now see how dangerous stress is to the heart. Even so, at this day and age, many people don’t realize the power of living a stress free life. Is it even possible to live stress free? I truly doubt it but it’s not impossible. Just having the ability to reduce your stress by a few percent can help you live a longer life and keep your heart healthy. We all have problems, granted some more then others. Everyone has different ways to release stress, some good healthy manners and others not so much. You have to find healthy ways to reduce your stress. It could be a walk, running, driving the long way home or playing basketball. Personally, I prefer Yoga. Here’s a great Yoga video to help you get started.
More Heart Healthy Tips
Breakfast is the most important meal of the day and you should be concentrating on a heart healthy breakfast. Whole grains and fruits are a great heart healthy breakfast. Hard boiled eggs and egg whites are also good for you. Start learning what foods are good for you and mix it up throughout the day. Your body and heart will thank you for it.
Be sure to make time for fitness and stretching. Even if you’re not a fitness guru, you should allow a few minutes each day for fitness. I know you can set aside 10-20 minutes a day. I know your life is busy and then you have all the stress that goes along with it. High stress is unhealthy for your heart, you just learned that. Exercise is good for the heart, you read that too. Take the time to add a little fitness to your life.
You can’t go wrong with tea. Tea has several great benefits that help varies areas of the body, including the heart. Studies have shown that tea can improve arterial health. Tea can also be used for weight loss. Specific types of tea can provide you with many benefits, take the time to learn which teas do what. Here’s a great article on the benefits of tea with weight loss.
Speaking of weight loss, your weight can have affects on your heart. Obesity can lead to heart disease and a number of other medical conditions bad for your body. Most of these heart healthy tips can also help you lose weight. Again, exercise alone isn’t enough. Weight loss occurs with a healthy balance of exercise and eating right. Start counting your calories, learn which foods are heart healthy and which foods you need to stay away from. Begin making it a part of your normal routine and it will come naturally to you.