How often do you think about the health of your heart? It’s time to start paying attention
It’s easy to take our heart for granted, but this powerful machine needs tender loving care to keep us functioning at our best. Read on to learn more about improving your heart health.
Quick Read:
- The human heart is an incredible machine that’s responsible for delivering essential nutrients and oxygen to cells and organs in the body.
- Your heart rate is how many times your heart beats in a 60-second interval.
- Your heart does important work, but it’s about the size of a human adult fist.
What is the heart?
If your body is a car, the human heart is the engine. It’s a mighty (yet surprising small) machine that keeps us alive and functional. This muscle in your body helps pump blood and deliver essential nutrients and oxygen to cells and organs throughout the body.
If you don’t keep your heart healthy, you run the risk of developing serious complications like coronary artery disease, hypertension and heart failure. Atherosclerosis is a condition in which the lining of the arteries is damaged, resulting in plaque formation. Plaque is the substance that causes heart attacks and artery blockages.
Heart disease can strike men 10 years earlier than it does women. One of the early warning signs is erectile dysfunction. While some other risk factors for heart disease are more manageable, you have no control over your family history, ethnicity, sex or age. But fortunately, heart disease is preventable in many cases. Understanding heart disease risk factors and leading a healthy lifestyle can make a huge difference in the health of your organs.
A healthy body is a guest chamber of the soul. – Swahili Proverb
7 ways to improve your heart health
Move more
We’re not just talking about regular 30 minutes of exercise a day. Have you heard that sitting is the new smoking? This simply means – get up and move! So many of us sit at desks to work all day, which isn’t great for our circulation. Exercise every day, and take regular breaks to stand, move around, and stretch. When it comes to fitness, try to include strength training in your cardio workouts. You don’t need fancy equipment; a simple resistance band and even household items can work to give your muscles a run for its money! Strength training and cardio can help raise good cholesterol while lowering bad cholesterol. It may also help prevent a heart attack or stroke.
Munch on seeds
Even just a few small handfuls of nuts and seeds can lower your risk of heart disease. Try flaxseeds, which contain a good amount of Omega-3 fatty acids (good for reducing blood pressure and inflammation). Chia seeds are also good heart helpers, again because they contain fibre and Omega-3.
Find your zen
Every day, set aside a few minutes to breathe slowly and deeply. Mindfulness and meditation can help you feel more at ease with everything going on in your life. You may notice these benefits in your improved quality of sleep, overall reduced stress, lessened desire to overeat and just a general sense of wellbeing.
Walk it off
Just had a great meal? Don’t linger at the table. A 10-15 minute walk after eating can help to regulate blood sugar levels and lower the risk of developing heart disease by improving your circulation. Plus, a gentle stroll after eating is great for improving digestion.
Eat magnesium-rich foods
Magnesium is a great ally in your quest to boost your heart health. It assists in regulating your heartbeat and keeping blood pressure in check. You can find doses of magnesium in spinach, dark chocolate, and pumpkin seeds.
Potassium power
Potassium helps balance out the negative effects of sodium on blood pressure. Foods like bananas, sweet potatoes, and spinach are tasty sources of potassium.
Quit smoking!
Yes, it’s an obvious one, but a necessary tip. Smoking takes a toll on your heart, lungs, and overall health. Quitting smoking is one of the best things you can do for your long-term health and wellbeing. The longer you stay smoke-free, the better your chances of reducing your risk of heart disease, cancer, and other serious health conditions. As time goes on, your body heals, and your heart and lungs become stronger, significantly improving your overall health and longevity.
Help at hand
Stay on track with your heart health by getting a physical exam at least once a year. Also, monitor your blood pressure and cholesterol levels regularly. Stay healthy and well!
Images: Unsplash and Freepik
