Health A-Z

How to Keep Your Heart Healthy and Prevent Heart Disease

Heart attack, stroke, and other conditions of heart disease are a threat to many people. But you can take steps to defend your heart and decrease your risk.
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Maybe you think that sea salt includes less sodium that regular table salt, but you are wrong. Sea salt has the same sodium amount. Any type of salt increases your blood pressure. The needed daily salt intake is no more than a teaspoon daily. You should consume even less if you are suffering from high blood pressure. Also, you need to check the sodium content of processed foods, such as soups and frozen meals.
How to Keep Your Heart Healthy and Prevent Heart Disease1Drink in Moderation
Drinking modest amounts of alcohol is heart beneficial. However, one drink a day for women or two for men increase the heart problems risk. This can increase blood pressure.
Choose Meats Cleverly
Red meat usually includes saturated fat, which can be bad for the heart. This doesn’t mean you have to stop consuming meat. Choose the leanest meat cuts, and always remove the fat. Look for cuts such as sirloin, flank, rump roast, and tenderloin. You can buy pork tenderloin, turkey, or chicken breast as an alternative.
Consume More Fish
Fish is good for you, but this does not mean that all fish is equal. Try to consume grill or roast fish that is high in healthy omega-3 fatty acids, such as salmon, tuna, trout, and sardines.
Eat Whole Grains
Whole grains control your blood sugar; reduce your diabetes risk by 20% – 30%. People who consume a lot of whole grains tend to weigh less, as well. Choose whole wheat breads, brown rice, wild rice, oatmeal, cornmeal, barley, and rye.
Buy Food Rich in Fiber
Foods rich in fiber are good because fiber absorbs fat during digestion and reduces swelling in the arteries. Fiber also helps with controlling weight because it makes you feel full faster and boosts digestive health. Fruit, vegetables, nuts, and beans are excellent fiber sources.
Be More Physically Active
Your body needs to move. An active lifestyle can lower heart disease risk, stroke, and many other health problems. It also boosts your mood.
Doing the following each week you will notice the health benefits:
– 2 hours and 30 minutes of moderate-intensity aerobic physical activity;
– 1 hour and 15 minutes of vigorous-intensity aerobic physical activity;
– A combination of moderate and vigorous-intensity aerobic physical activity;
– Muscle-strengthening activities on 2 or more days.
Pick an activity you like, and do it often.
Control Blood Pressure
High blood pressure is also known as “the silent killer” because it has no symptoms. One in three Americans has high blood pressure, but one out of every five doesn’t even know they have it. Have a healthy diet that is good for your heart and keep your blood pressure in a healthy range. The healthy diet is the first step to a keeping the blood pressure in a healthy range. Regular health screening is very important and can tell you what your numbers are and whether you need to take action. Optimal blood pressure is less than 120/80 millimeters of mercury.
Lose Weight
Your heart can be seriously damaged with extra weight. Too much fat, particularly around the tummy improves the high blood pressure risk, high cholesterol and diabetes.
Waist circumference also is a useful tool to measure how much abdominal fat you have:
– Men are considered overweight if their waist measurement is greater than 40 inches (101.6 centimeters, or cm).
– Women are overweight if their waist measurement is greater than 35 inches (88.9 cm).
Even a small weight loss can be beneficial. Reducing your weight by just 5 to 10 percent can help decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes. That is why losing some pounds and keeping them off is very important for your heart. Increase your aerobic physical activity each week and reduce the consumed calories.
Reduce Blood Sugar
Diabetes can highly increase the risk of heart disease or stroke. That is why it is highly important to control your blood sugar levels in order to prevent medical problems with heart and kidneys. You can prevent of postpone the beginning of diabetes by eating right, weight control, exercising and taking medications that your doctor prescribes.
Quit Smoking
It’s time to end this bad habit. Becoming smoke-free can help put off not only heart disease and stroke, but also cancer and chronic lung disease.
Get Enough Sleep and Manage Your Stress
When you sleep less and experience a lot of stress, you are also weakening your body’s immune system and ability to fight off colds and flus.
It is very important that you set your active rest as a priority, and lower he stress lever by practicing deep breathing and yoga, going for a walk, meditating – what ever it is that works for you.
Make sure you get your 7 to 8 hours of sleep every night.

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