Heart disease is one of the most common causes of death worldwide and is particularly prevalent as a risk in developed countries. Fortunately, science has helped us identify ways to avoid heart disease. Check out our ten tips for improving heart health.
Exercising regularly is an integral part of maintaining your heart health and preventing other diseases. Here are the three types of exercises to include in your routine.
This is anything that gets your heart rate up, including brisk walking, running, swimming, dancing, and cycling. While it is recommended that you do 30 minutes of cardio per day for at least five days per week, as little as 15 minutes of exercise per day can lower your chances of heart disease.
Strength / Resistance
Strength training is important for keeping your muscles and your waistline in good shape. Training with weights and machines, or even doing simple exercises like pushups and sit-ups on two non-consecutive days per week, is considered beneficial.
Stretching and Balance
Stretching and balancing exercises are great for keeping your muscles limber and avoiding injury. Ideally, you’ll want to stretch before and after other types of exercise. Plus, doing balance work can help you avoid accidental falls, especially as you get older.
Smoking is all-around bad for you, from damaging your eyes to constricting your blood vessels and, eventually, leading to an increased risk of heart disease. If you’re a smoker, you should strongly consider quitting. Fortunately, you’re not alone, and there are many things out there to help you stop. If you’re worried that you’ll have trouble quitting, speak to your doctor about the smoking cessation methods in your area.
Lose the Extra Weight
Limit the Less Healthy Foods
Enjoy Wine and Chocolate in Moderation
Take Steps to Reduce Stress
Finding an activity that’s calming, whether it’s yoga, meditation, or kickboxing, can help you ensure that you’re managing your stress. Likewise, implementing a small relaxing routine before bedtime can help you eliminate stress and promote better sleep.
Try These Fruits and Vegetables
Tomatoes are rich in lycopene, which carries several benefits, including reducing the risk of stroke, and leafy green vegetables such as spinach are a great source of vitamin K. According to some studies, they have shown to reduce your risk of developing heart disease.
Enjoy Some Healthy Protein
Beans and other legumes are great for reducing your risk for heart disease and help combat bad cholesterol. Nuts such as almonds and walnuts are also a great source of protein and good cholesterol, making them great for snacking and meals alike.
Talk to Your Doctor
Regular checkups at your doctor’s office are a great way to ensure that you are healthy and catch conditions that put you at increased risk for heart disease early. Plus, your doctor can give you great advice on diet and exercise.
If you already know that you have a condition or are at an increased risk for a condition, such as diabetes or high blood pressure, make sure that you see your doctor every year, or as recommended by that doctor, for wellness visits.