Your heart is, well, your HEART. If it weren’t for this organ of your body, you wouldn’t be living at all!
The human heart pumps blood to your entire body, nourishing each cell as it moves along your vessels. It also, very religiously, takes care of used, oxygenated blood in its right half. Your heart is beating at 72 beats per minute. It keeps doing its work, but are you doing yours?
All precious things need special care and attention. To minimize any chances of cardiovascular diseases, and to improve the overall working of all your body systems, you MUST take extra care of your heart.
So, how should you take care of your heart? No, finding a guy who doesn’t shatter it, is not the solution!
Here are a few tips you can embrace to ensure a healthy, well-functioning heart.
1. First and Foremost, get moving!
Physical activity is the best gift you can give to your body and its most important organ – the heart. Any sort of activity that gets you moving and speeds up your heart is exercise.
You can choose the type of exercise you enjoy the most, because that will keep you motivated and focused. Walking, running, swimming, biking, playing a sport and dancing, are all good options to burn those extra calories.
Yoga is another great physical activity you can choose to practice. While yoga poses provide inner peace and help reduce stress, they also do a favor to your heart. Two studies that were published in The Lancet (a British Medical Journal) showed that practicing Savasana (a very simple yoga pose) for a few months resulted in a 26-point drop in systolic blood pressure and 15-point drop in diastolic blood pressure.
If you are wondering how much exercise you should do, then here’s your answer: 30 minutes of moderate aerobic activity, five times a day, is mostly advised. If you find it hard it to reach this time goal at first, you may begin with 10 minutes a day and go from there.
Some things to remember are:
- If you are above the age of 45 and have problems such as diabetes, high blood pressure, cholesterol issues, etc. then you must consult a physician before starting any exercise routine.
- Do not engage in very high-intensity regimes without stretching your muscles first and warming up.
- If you newly begin to practice some sort of physical activity, and your body aches for more than a week, then you must consult your doctor.
2. Increase Intake of Heart-friendly Foods & Decrease Intake of Foods that Sabotage Heart-health
Some diet tips are as follows:
- Salt is not your friend. Potato chips, canned vegetables, bottled vegetable juices, cottage cheese and frozen foods are all high in their sodium content. Stay away from them!
- Keep intake of these foods to a minimum. They contain bad fats, are cholesterol-laden and can mess with your blood sugar.
- Cinnamon rolls
- Blended coffee
- Ice cream
- Fried chicken and other oily items
- Sodas – diet and otherwise
- Frozen pies
- Include a lot of these heart-friendly foods in your diet:
- Walnuts, almonds and cashews
- Dark chocolate
- Low-fat yoghurt
3. Water, Water and More Water!
One cannot argue about the benefits of water. 60% of our body is made up of water, so it is obvious how much water you must put in your system if you want to be really healthy!
Our blood contains plasma, and the major component of plasma is water. Therefore, to keep the blood volume consistent, water is essential. Healthy blood..happy heart!
4. Take Vitamin B3 Supplements
Niacin Max is an effective medicine that easily absorbs itself into your bloodstream, unlike most supplements. This is because it is not in the form of a pill, powder or liquid. Instead, it is in the form of a strip.
Niacin Max is widely used by individuals having high cholesterol levels and those who need to control triglycerides. It also improves oxygen circulation within the body, which in turn improves blood circulation.
It is said that Niacin Max is great for athletes because it increases the production of red blood cells. So if you want to boost your performance, go for it. Also, if you are unable to exercise, which we have established is highly important, this supplement can be of help.
5. Get Your Beauty Sleep
Getting less sleep has been associated with having a bad heart. This is because, studies have shown that inadequate sleep results in calcium building up in the arteries, and this can be a cause of heart attacks.
So don’t pull all nighters that are not needed, and get at least 6 hours of sleep everyday.
6. Add Fish Oil and Olive Oil in Your Diet
Air pollution is said to adversely affect the heart. Constant exposure to polluted air can lead to inflammation. To cushion this effect, fish oil and olive oil come to the rescue. This has been proven by a study conducted by the American Heart Association.
In this study, 29 subjects were given 3 grams of either fish oil or olive oil every day for an entire month, and then exposed to polluted air for 2 hours (for two days). A reduction in the effects of pollution was noted, as fish oil fought with blood fats and olive oil aided the vessels if the heart.
As defense against air pollution, air filters can also be used in homes. This will definitely improve your cardiovascular health, or protect your already healthy health from worsening.
Everyday habits make up for a healthy lifestyle. Slowly work on making the above pointers a part of your daily routine so that you are able to save yourself the pain of deadly diseases and constant hospital visits. A healthy heart at old age can make you young all over again, while an unhealthy heart at a young age can you make you old. So take care of yourself; you will only do yourself a favor.