A healthy heart is achieved by maintaining a healthy lifestyle. Therefore, you must eliminate all habits that put him at risk from your life. For some people, this could mean making huge changes in all aspects of daily life. If you are looking for ways to keep a healthy heart, you need to consider the following tips.
Steps
Step 1. Eliminate smoking, as tobacco increases the risk of heart damage
Both chewing tobacco and nicotine contain many chemicals that cause damage to blood vessels and the heart, resulting in atherosclerosis. Carbon monoxide in cigarette smoke also interferes with oxygen; in this way the heart is under pressure because it has to supply more compensating oxygen. The constriction of blood vessels involves the heart, creating stress that can even cause a heart attack. The only way to take this pressure off the heart is to quit smoking.
Step 2. Incorporate an exercise regimen into your daily routine
At least 30 minutes a day help the heart pump blood and greatly improve its health. Whether it's a 45-minute walk every day or an hour of kickboxing, make sure you do something that suits your needs. A workout that is too strenuous for your abilities can strain the heart and obliterate the original purpose of keeping it healthy. Talk to your doctor and consider what is the most effective solution for your lifestyle.
Step 3. Maintain a healthy weight and improve heart condition
If you are overweight, you not only put a strain on your heart, but you risk further serious conditions, such as high cholesterol, diabetes and high blood pressure, thus adding an extra strain on the heart. Exercise and a healthy diet help you lose excess weight.
Step 4. Eat a healthy diet
Choose a diet that avoids foods rich in saturated and trans fats, such as red meat, fried fast food and processed foods. You should also avoid those that are high in salt and cholesterol. Instead, opt for low-fat dairy products, fruits, vegetables, and beans. Fish that contain omega-3 fatty acids, such as mackerel and salmon, can reduce the risk of a heart problem.
Step 5. Limit alcohol severely
Men are allowed two alcoholic drinks a day and women can drink one if they want to protect their heart health. Any higher dose will lead to the opposite effect.
Step 6. Get in the habit of getting regular blood pressure and cholesterol checks
This way you are informed of your heart health and can take any action before anything more serious develops.
