3 Ways to Improve Daily Heart Function

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

The heart plays a fundamental role in maintaining the normal physiological functions of the body. It is among the hardest working organs in the body and is essential for your overall health. A heart problem will lead to many health problems, but if you take care of your heart health, you can live longer, feel better and become stronger. To improve daily heart function, you can follow a good diet, exercise, and adopt a healthy lifestyle.

Steps

Method 1 of 3: Maintain a Heart-Healthy Diet

Step 1. Eat foods rich in omega-3 fatty acids to reduce blood pressure

The main benefits of omega 3 are the reduction of blood pressure and triglyceride levels. The increased pressure will cause the heart to work harder, and consequently to fatigue and collapse.

• Triglycerides can clog blood vessels, leading to a reduced supply of nutrients and oxygen to the heart muscles.
• It is important to note that the body cannot produce this substance on its own, which is why it is important to take it in the diet.
• Foods rich in omega-3s include flaxseed, salmon, enriched eggs, nuts, soybeans, sardines, bluefin tuna, anchovies, mackerel, and others.
• The recommended daily allowance of omega-3 fatty acids is 2-3 grams.

Step 2. Eat foods rich in quercetin to reduce inflammation in the heart

Quercetin is a compound found in some foods that suppresses the body's inflammatory reactions. The heart, when injured, will respond with inflammation. Eating foods with quercetin helps prevent inflammation of the heart and keeps it healthy.

• Apples are the most common source of quercetin. Hence the old adage "An apple a day keeps the doctor away".
• Other good sources of quercetin are red wine, onions, tea, vegetables, beans, and grapes.
• The recommended daily dose of quercetin is 1 gram.

Step 3. Eat foods rich in folate

One of the most contributing factors to heart problems are high homecysteine levels in the body. It is an amino acid that promote fat deposits in blood vessels, and can restrict regular blood flow. Folate breaks down homecysteine and prevents its circulation.

• Foods rich in folate are beans, lentils, spinach, asparagus, lettuce, avocado, broccoli, oranges, mangoes, and wheat bread.
• You must consume at least 400 mg of folate per day.

Step 4. Eat foods rich in coenzyme Q10 to improve nutrient utilization and reduce inflammation

Every cell in the body contains certain levels of Q10. Its function is to facilitate the use of nutrients by the cell, to increase its energy. Its main benefit, however, is to reduce inflammation and blood pressure, as well as repair damaged heart cells.

• Foods rich in Q10 include offal such as heart and liver, beef, sardines, mackerel, peanuts, and soybean oil.
• To harness the power of coenzyme Q10, you should consume 100-300 mg per day.

Step 5. Eat foods rich in monounsaturated fats to balance your cholesterol

Not all fats are harmful and unsaturated ones are actually good for the body. They can counteract the effects of "bad" fats and cholesterol, which can damage your heart.

• Foods rich in monounsaturated fats are avocados, pecans, almonds, walnuts, and olive oil.
• Eat one serving of any of these foods at least twice a day.

Step 6. Eat foods rich in L-Carnitine to break down fat effectively

This nutrient is a type of amino acid that aids in the metabolism of fats and their use as energy by the body. A reduced fat content leads to better heart function.

• Foods rich in L-Carnitine include avocado, beef, yogurt, peanuts, fermented soy products, asparagus, and whole wheat products.
• You should take 600-1200 mg of L-carnitine per day for a healthy heart.

Step 7. Eat foods rich in lycopene

It is a powerful antioxidant that can reduce inflammation, fat deposits in blood vessels and blood pressure.

• The most common food rich in lycopene is tomatoes.
• Other good sources include guava, watermelon, grapes, papaya, sweet red peppers, red cabbage, asparagus, carrots, and mangoes.
• You should consume at least 15 mg of lycopene per day to keep the heart healthy.

Step 8. Eat foods rich in vitamin C to receive many heart benefits

This vitamin (also known as ascorbic acid) is one of the most important nutrients for the body. It has two main benefits. The first is its antioxidant properties and the second its role as a basis for the creation of collagen.

• Vitamin C can reduce oxidative agents that alter the normal structure of membranes and can destroy cells in the heart muscles and artery linings.
• Vitamin C is essential for the synthesis of collagen fibers, which includes the elastic fibers necessary for the normal structure of the heart and its functioning.
• You can find large amounts of vitamin C in citrus fruits and in almost any dietary supplement.
• Vitamin C is water-soluble and this means that it is easily excreted in the urine, without the possibility of a toxic build-up.
• If you choose a supplement, the recommended daily doses are 90 mg for men and 75 mg for women.

Step 9. Avoid sodium-rich foods to avoid hypertension

Excessive salt intake can lead to many heart problems, from hypertension to heart failure. Eating foods with too much salt will cause sodium and chlorine concentrations in the blood to rise, leading to water retention and increasing blood volume. The increase in volume requires harder work on the part of the heart and arteries, and can lead to cardiac hypertrophy and failure.

Nutritional guidelines recommend a maximum daily dose of 1.5 grams of salt. To manage your salt consumption, check the size of the courses

Step 10. Avoid junk foods and sugar-rich foods

Junk foods, sweets and soft drinks do not have a good effect on any organ in the human body. An increase in cholesterol levels can cause coronary heart disease.

If you are craving sweets, try replacing them with fruit, and soft drinks with natural fruit juices

Method 2 of 3: Exercise to Improve Heart Function

Step 1. Learn how much physical activity you need to do to keep your heart healthy

Most experts agree that you should devote at least 30 minutes a day to moderate aerobic activity, 5 days a week. This equates to 150 minutes a week.

• If you decide to do intense aerobic activity, 15 minutes a day, or 75 minutes a week, may be enough. This can be a good solution for busy people who don't have enough time to exercise.
• Aerobic activity is any exercise that involves large muscle groups, such as quadriceps, back thigh muscles, and calves. You should sustain the activity for a long enough period, to the point of sweating and breathing heavily.

• It is important to know your fitness level before doing aerobic activity. If you already have a heart problem, it can be dangerous to engage in activities that your heart cannot handle.

  Start slowly with low-intensity exercises like walking. Gradually increase the difficulty of the exercise until you see improvements

Step 2. Choose the right aerobic activity for you

There are several types of cardiovascular workouts; they include walking, running, cycling, and swimming. If you can get your heart rate up and sustain it for 30 minutes a day, you are doing good aerobic activity.

• Try to get your heart rate down to at least 100 beats per minute.

• Lack of motivation is one of the main reasons people don't follow their aerobic programs. For this, it is vital to find an activity that keeps you motivated and interested.

  • You can also play your favorite sport (basketball, football, tennis, volleyball or rugby) or run with a friend.
  • Reward yourself when you reach a goal and remember the benefits of exercise to maintain motivation.

  

  Step 3. Assess your resting heart rate to determine your heart health

  You can do a basic assessment by measuring your resting heart rate for a week. Measure your pulse three times a day, in the morning, at noon and in the evening, and write the results on paper. Repeat every day, and at the end of the week calculate your average heart rate.

  • Remember that you should rest for at least 15 minutes after exertion, and make sure you breathe normally and not deeply to get relevant information.
  • The normal resting heart rate is between 60 and 100 beats, but normally settles between 70 and 80.
  • An average value of 80 indicates poor heart function, while an average value of 70 indicates a healthy heart. In other words, your resting heart rate is inversely proportional to your heart's performance.
  • Look for other qualities of the pulse as well, such as regularity and power of the beats. A normal pulse is regular and the intensity of the beats is constant.

  

  Step 4. Try hiking or training at altitude

  High-altitude hiking has a unique effect on the cardiovascular system. When you train at higher altitudes than normal, the oxygen concentration in the air drops. Your kidneys will feel a lower concentration of oxygen in the blood and synthesize a hormone that will stimulate the formation of red blood cells in the bone marrow.

  Red blood cells are the cells that carry oxygen in the body

  Method 3 of 3: Develop a Healthy Lifestyle

  

  Step 1. Avoid sitting for a long time

  Studies have shown that sitting for long hours can increase the risk of cardiovascular disease. Lack of motion can promote the accumulation of fat and cholesterol on the heart walls. Furthermore, an inactive lifestyle can increase the fat and sugar content in the body.

  

  Step 2. Reduce stress to manageable levels

  Stress can do you well within limits, but consistently high stress levels can negatively impact your heart.

  • When you are under stress, the body releases cortisol (the stress hormone) to allow the body to react.
  • High cortisol levels can lead to hypertension, increased fat and cholesterol levels, and reduced immune system functions.
  • To better cope with stress, try breaking down tasks into smaller parts and managing your time better. Give your body time to rest and relax.
  • Learn to say no to excessive stress. Learn to delegate tasks to other people.

  

  Step 3. Simplify your life to maintain adequate stress levels

  In most cases, excessive stress comes from a life that is too complicated. To make it easier, you'll need to learn how to prioritize things right. Understand which things you really need to do and which are optional. Start with the essential ones, and if you have more time, you can move on to the less important ones.

  Don't worry about the little things you can't do in a day. Worrying about small mistakes is not good for you. Learn to accept the things you cannot change or control

  

  Step 4. Reward yourself with time to relax each day

  It doesn't mean taking a vacation, but maybe taking a minute to a simple breathing exercise, meditation or a nap, and your stress level will drop a lot.

  If you can afford it, go on vacation, away from the stress of work. Holidays can improve your productivity in the long run and decrease your stress levels

  

  Step 5. Avoid negative people and influences

  Circumstances can add stress to your life. Try to avoid negative people who can weigh you down and learn to anticipate and avoid stressful situations.

  Don't worry too much about the negative things you can't avoid. It's okay not to ignore them, but try not to worry too much

  

  Step 6. Laugh and love your life

  Don't forget to laugh. Laughter has been shown to stimulate hormones like dopamine and serotonin - hormones that are good for the heart.

  If possible, dedicate yourself to your passions. If you have passion, enthusiasm and interest in what you do, it will probably not be a source of stress, but of fun. Having fun helps reduce stress and make you feel more relaxed

  

  Step 7. Get at least 7-8 hours of sleep a day

  Your body needs to repair itself, and while you sleep, your heart can effectively restore its vitality.

  Lack of sleep can increase blood pressure, irritability, instability, and reduce energy levels

  

  Step 8. Stop smoking

  Smoking can cause severe heart damage. Smoking introduces thousands of chemicals into your body that can slowly damage your heart. If you really want to develop a strong and efficient cardiovascular system, now is the time to give up on this habit.

  Nicotine, one of the chemicals most commonly found in cigarettes, increases heart rate and blood pressure

  Advice

  • Achieving a healthy heart requires constant effort. The sooner you start taking care of your overall health and heart health in particular, the more benefits you will get in the future.
  • A healthy heart will not only give you physical benefits, it will greatly improve the quality of your life. Generally, healthy people are able to enjoy life more than unhealthy ones.
  • If you are older in age, it is important to have annual medical checks. They will help you identify potential heart problems and take the necessary steps to improve the situation.