Your heart plays a huge role in many functions of your body and is worth protecting. What you eat, how active you are, whether you smoke, and how you control your cholesterol and blood pressure are some of the things that have a big impact on your heart. Making healthy choices can reduce your risk of Heart disease, Stroke, High cholesterol, High blood pressure, Obesity, and Type 2 diabetes.
It’s time you give your heart some love and use these Healthy Heart Tips:
Quit smoking
The earlier you can quit smoking, the better. Smoking cigarettes can cause great damage to your heart and blood vessels.
- Quitting smoking benefits your heart and cardiovascular system significantly
- Just twenty minutes after you quit smoking, your blood pressure and heart rate drop.
- Just going half a day without cigarettes, the carbon monoxide level in your blood drops to normal, letting more oxygen to your heart.
- Your risk of stroke drops to that of lifetime nonsmokers after only four years of quitting.
Get Active
Your heart is a muscle; it gets healthier and stronger with an active lifestyle. Staying active is beneficial to your heart and blood vessels in many ways. It can raise “good” (HDL) cholesterol levels, help you lose or maintain a healthy weight range, lower blood pressure levels, and regulate blood sugar. Being physically active can also be a great mood booster and stress buster.
Manage your weight
There is a strong link between weight gain and increased blood cholesterol, blood pressure, diabetes risk. Reaching and maintaining a healthy weight is one of the best things you can do for your heart. Stick to a healthy, balanced diet that is low in fat and sugar and rich in plenty of fruits and vegetables, combined with regular physical activity.
Eat more fiber
A study found that adding just 7 grams of fiber per day to the diet boosts heart health. Eating fiber can prevent heart disease by lowering both blood pressure and cholesterol. It also fills you up, which helps you eat less and maintain a healthy weight. Fiber is found in plant-based foods such as whole grains, fruits, vegetables, beans, and legumes. Aim to eat at least 30g of fiber a day.
Reduce your sodium intake
Even if you don’t have hypertension, eating less sodium can help blunt the rise in blood pressure that occurs with age. It can reduce your risk of heart attack, heart failure, stroke, kidney disease, and even headaches. More than 70% of the sodium we consume comes from packaged, prepared, and restaurant foods. Check the food labels- a food is high in salt if it has more than 1.5g salt per 100g or (0.6g sodium) Adults should eat less than 6g of salt a day in total- that’s about one teaspoon.
Follow these tips in your everyday life to keep your heart disease at bay. Get your heart checked regularly. Book an appointment with DrNewMed to get a heart-healthy diet that supports your overall health and well-being.
