In recent years heart disease has been the leading cause of death in the United States according to American heart association and other developed countries, but it’s also preventable with smart healthy lifestyle choices. These five tips will help you keep your heart health and lower your risk of having a heart attack or stroke
#1 Exercise regularly strengthen heart health
Since heart pump gallons of blood a day to variouse parts of the body , the heart requires a lot of oxygen-rich blood flow to stay healthy. Exercise—which increases blood flow and strengthens your heart muscle—is an essential way to boost heart health. Try walking for thirty minutes a day, four times a week. One bonus: exercise also benefits your overall health and fitness, keeping you strong in all aspects of life. For example, it helps reduce stress and anxiety, which are linked to poor heart health. So don’t just think about your heart; take care of it with regular exercise! Don’t smoke: You already know that smoking is not good for your health, but did you know that smoking can harm your heart? Studies show that smokers have higher rates of coronary artery disease than non-smokers. If you currently smoke or use tobacco products, talk to your doctor about quitting today! Be aware of other risk factors: Other things that can damage your heart include high cholesterol levels (in particular low HDL), hypertension (high blood pressure), diabetes, and other fatty materials
#2 Eating a good breakfast improves heart health
Eating a healthy breakfast is one of the easiest ways to keep your heart healthy. It’s hard for your body to process empty calories, and you’ll have more energy throughout your day if you start off with a hearty meal. Oatmeal with dried fruit and nuts will give you fiber and potassium, both of which are good for your heart health. You can also add cocoa powder for an antioxidant boost. As long as you steer clear of sugary additives, high quality dark chocolate and cocoa are actually good for your heart! Add in some berries or grapes for additional antioxidants. Add milk or yogurt for protein and calcium—both are great for your bones, too. Finally, don’t forget to add some cinnamon! Studies show that cinnamon has many benefits when it comes to blood sugar levels and heart health.
#3 Get a check-up
Everyone knows how important it is to see a dentist regularly . Regular dental check-ups can also save your life by identifying potentially dangerous health conditions early on. If you’re over 40, schedule an appointment with your doctor annually; if you’re over 50, make appointments every six months instead. There are several warning signs of heart disease that should prompt you to get checked out as soon as possible. Here are some of them: lack of healthy sleep chest pain or discomfort, extreme fatigue, irregular heartbeat, and trouble breathing. If you experience the symptoms, above talk to your doctor immediately or healthcare providers and go through some clinical trial . For example, Chest pain could be a sign of angina (chest pain caused by damaged blood vessels) or heart attack (heart muscle damage). Fatigue could mean high blood pressure (hypertension), diabetes or heart failure due to poor diet (too much cholesterol)
#4 Check blood pressure
Having high blood pressure can lead to cardiovascular health issues, heart attacks, and strokes. Experts suggest keeping your systolic (the top number) under 120 and your diastolic (the bottom number) under 80. You can monitor your own blood pressure by checking it yourself, or going to see a doctor regularly. If you are over 40 years old, you should be checked every year. If you have other risk factors for heart disease, such as diabetes or smoking, you should be checked more often. Monitoring your blood pressure is one of many ways to keep your heart healthy and your overall well-being; not just your heart and the good news is that you can do a lot to prevent heart disease and stay healthy once again
#5 Take vitamins
Vitamins keep our bodies healthy and in good shape .Vegetables like kale, collard green, and spinach are great sources of vitamins while tomatoes have a positive effects in blood lipids . The Centers for Disease Control and Prevention recommend that children ages 9 and up take a vitamin with 400 IU of vitamin D per day, as well as senior citizens (those who are 70 or older) take 800 IU of vitamin D daily and also a multivitamin supplement. If you don’t know which vitamins are best for you, ask your doctor or pharmacist.
note! Daily use of aspirin to treat heart disease is not good ask your doctor for more guidances on that.
The CDC also suggests you get plenty of exercise every day– at least 30 minutes– and eat a healthy diet and limit your consumption of sugar-sweetened beverages such as soda and fruit juice. A study published in 2013 found that people who drink one sugar-sweetened beverage per day had a 26% higher risk of heart disease than those who didn’t drink any sweetened drinks on a regular basis so try to avoid much sugar. Omega-3 acids found in Fatty fish helps reduce some heart disease risk factors ,chia seeds and hemp seeds are also a great source of heart-healthy nutrients. .Monounsaturated fats found in daily use of aspirin Avocado leads to steady flow of blood by lowering cholesterol and other risk factors
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