Health & Fitness

General Article

Tips on How to Have and Maintain a Healthy Heart

Tips on How to Have and Maintain a Healthy Heart

Many people do not seem to give any importance to their heart unless it suddenly skips or stops a beat. For most people, a normal heart has a beating rate of 60 to 100 beats per minute without having any problems. However, we need to bear in mind that the number one cause of mortality in America is heart disease with over 600,000 tallied deaths every year.

The heart is composed of a group of muscles that aids in pumping oxygenated blood in and out of your heart and to your body. And like any other kind of muscle, abuse or misuse of it can lead to atrophy. To help you build, maintain and keep a healthy heart, below are some heart healthy tips to keep your heart young and happy.

Follow a healthy diet.

Adding a lot of fresh fruits and vegetables to your diet adds vitality and vigor to your heart. These fiber-enriched foods contain large amounts of antioxidant properties which help fight off free radicals keeping your heart muscles and tissues protected. In addition, incorporating fish and whole grains to your weekly meal plan is beneficial. Studies show that omega-3 fatty acids that are commonly found on fresh water fishes have a positive effect to the heart.

Control your blood pressure.

Having a high blood pressure denotes an underlying cause and it was and will never be safe to have a blood pressure reading of above 120/80 mmHg. In order to keep your blood pressure in the normal state, you need to take necessary precautions like cutting back from salty processed foods, taking prescribed medications and lowering your body weight.

Monitor your blood glucose.

Eating a piece of chocolate can bring a lot of benefit to your health. But eating too much of it can spike up your blood sugar levels. Being diagnosed to have high levels of blood glucose or diabetes is a major risk factor for heart disease. Researchers show that for every 1 percent increase in your blood glucose, your risk of having a coronary event increases by 25% as indicated by your haemoglobin A1c.

Do regular exercise.

Most people should exercise for at least 30 minutes for 4 to 5 times a week. It has been found and proven that regular exercise boosts your emotional, mental and physical health. Make it a point to allot time to perform any physical exercise in the morning for longer commitment and a higher compliance rate.

Stop smoking.

Vices, especially smoking are never good for the health. Make the courage and promise to yourself to bring an end to your smoking habits. Nicotine found on cigarettes causes blood arteries to constrict which can impede blood circulation. In the long run, nicotine that is accumulated overtime increases your risk of having fatal heart attacks and stroke due to blocked blood flow.

Drink less.

Partying all night with a lot of booze, packs of cigarettes and friends is terribly unhealthy. Try to control your urges of excessive drinking and limit yourself to one or two glasses of wine each day. Studies show that drinking in full moderation can help you achieve a healthy heart.