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How to Keep Heart Healthy and Strong

How to Keep Heart Healthy and Strong - Superwellnessblog
Heart disease tops the list of causing the deaths of many men and women. There are some steps that you can take to reduce your risk of this fatal disease. In this article you will learn how to keep heart […]

Heart disease tops the list of causing the deaths of many men and women. There are some steps that you can take to reduce your risk of this fatal disease. In this article you will learn how to keep heart healthy and strong.

How to Keep Heart Healthy and Strong

The following are 5 things that you and your loved ones can do right now to keep your heart healthy.

Eat a heart-friendly diet

This kind of diet would include having soluble fiber, Omega-3, and monounsaturated and vegetable fats (with high antioxidant levels) and fruits, on a daily basis. 

Soluble fiber latches onto cholesterol molecules in the intestine and takes them out of the system. You should try to get at least 3 grams per day of wheat, flax, apples, and nuts. If you’re unsure exactly how much of a certain food you should eat, then you should know that 3 grams look like 1½ cups of oatmeal or wheat, ¾ cup of black beans or ½ cup of kidney beans. Omega-3 fats are great for your blood vessels because it keeps blood cells from sticking together, which would form blockages, which would be problematic to your heart.

Also, experts recommend, to those who are working on keeping their heart-healthy, a daily dose of at least 1 gram of EPA plus DHA omega-3 fatty acids from fish oil, walnuts, pumpkin seeds, and vitamin supplements are recommended, as well. One gram of those fatty acids can be found in a 3-ounce serving of fresh salmon or trout, or you can have a ½ can of salmon and omega-3-enriched eggs.  This will keep heart healthy and strong.

Eating monounsaturated fats, instead of having saturated fats, helps reduce unhealthy abdominal fat, which is a risk factor of heart disease. Reducing abdominal fat is part of the metabolic process that often prevents heart disease. Diet experts say that olive oil, nuts, and avocados are a good source of heart-healthy fats.

Get your 7 to ten servings of vegetables and fruits every day; aiming for more dark green vegetables and bright red, orange and purple fruits and vegetables. Vegetables and fruits will also keep heart healthy and strong. These plants live not just to get you to eat them, but they also contain the highest concentrations of antioxidants that fight the cholesterol oxidation of “bad” LDL cholesterol. 

Move your body more

It’s not enough to have sporadic sessions in the gym, even if they are long and difficult. Recent research has shown that even someone with a “regular” exercise routine can have risk factors for heart disease if they spend more than four hours at a time sitting at a desk, in the car or on the couch every day. If that’s you, you need to wake up now, do some stretching, run up and down a flight of stairs, or even just walk around the block to reduce this risk of heart disease. You need to continue your exercise routine, but you also must make it a habit to keep your body active throughout the day. Do as Nike says: “Just do it!”

How to Keep Heart Healthy and Strong

More hugs, less revenge

To live a peaceful life, try to remove minor disturbances and keep things simple and beautiful. When you are down or frustrated, a smile or hug from someone you love will literally bring down your blood pressure. Practice “the art of tranquility” (accept things you can not change), which combines meditation, yoga or other relaxation techniques, such as deep breathing, in your everyday life. Studies show that even simple yoga postures, such as Shavasana (corpse pose), can significantly reduce blood pressure if done regularly. This method will keep heart healthy and strong.

Supplement your medications

If you are on statins to lower your cholesterol, talk to your doctor or other health professional about supplementing with coenzyme Q10, an antioxidant that your body naturally makes. Statins reduce the activity of this enzyme, which is one natural defense against heart disease. For the prevention of heart disease, look into supplementing your diet with additional amounts of omega-3, vitamin D and antioxidants, such as vitamin C. However, vitamin D, in particular, is very difficult to obtain from food alone. You have to try and get as much of Vitamin D as you can since low levels of the vitamin are associated with a higher risk of heart disease.

 

Choose red

At dinner, have a glass of red wine, which is full of antioxidants that a healthy heart needs. Of all the red wines, Pinot Noir has the highest resveratrol, which are antioxidants that offer heart health benefits. Red wine also contains melatonin, another antioxidant that regulates sleep, appetite, and thus weight. Of course, if you drink alcohol, you can get resveratrol from purple grape juice, blueberries, cranberries, baked beans, and of course, red and purple wines.

Tenisha Parkin

Tenisha Parkin is a diet and nutrition expert. She likes to research a new diet plan, and later she starts writing about food and health tips.

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