Your heart, your life. The human heart is the main organ that pumps blood throughout the body. It works beat by beat, second by second for 24 hours a day and its never resting. Hence, the utmost need to take care and love it.
Eat healthy fats and follow a diet that is low in saturated fats, cholesterol and sodium. Increase fiber intake, that is one great way to reduce cholesterol. Go for more fruits, vegetables, beans and whole grain foods. Keep an eye on sodium. Make a conscious effort to consume minimal amount of sodium in your diet. Our body needs fat in our diet, that includes saturated, unsaturated and polyunsaturated. If there is one fat that our body doesn’t need, that is what we call, trans fat. This is because trans fat clogs the arteries by raising our LDL or bad cholesterol levels. When cut down trans fat from your diet, it will help improve the blood flow throughout your body.
If you smoke, quit. Smoking is a major risk factor for heart disease. Your heart will begin to rejuvenate when you quit smoking. Also, avoid secondhand smoke. Studies show that people exposed to secondhand hand smoke has risk of developing heart disease. It is because the chemicals emitted from cigarette smoke promote the development of plaque buildup in the arteries.
Keep Moving. Physical activity doesn’t need to be rigid. Just find an activity that you enjoy. It can be as simple as walking, running, dancing, swimming, cycling, etc. Aim at least 30 minutes to exercise each day. Simply make it a part of your daily routine. Thirty minutes doesn’t need to be consecutive; you can do three 10 minutes spurts or two 15 minutes spurts of activity to get your heart rate up. A short, brisk walk two to three times a day will also work.
Make Fitness a Priority. Go for aerobic exercise. It elevates your heart rate which brings numerous benefits. It helps decrease inflammation, lowers blood pressure and also burn calories. This workout will also help reduce stress and anxiety which will also impact our heart health.
Manage stress. Change your emotional response by developing positive strategies when dealing with stress. Optimism or thinking positively may affect your quality of life. It enables you to cope better and reduce effects of stress in your body. Prayer and meditation also play a big role in calming your mind and reducing stress. Listen to music, take a walk, talk to a close friend or someone you trust, or do your regular exercise routine. Be sure also to separate work time from family time. Whichever you choose to do, find what works for you. These can-do wonders.
Always get enough sleep. When you aim to keep your heart healthy, bear in mind that sleep is an essential part of it. When you are sleep-deprived, the higher the risk for cardiovascular disease regardless of your age or health habits. Sleeping too little causes disturbance in health conditions, including blood pressure and inflammation.
Be a catalyst for change for yourself and for your family. Encourage them to be more active and give your heart the tender loving care it deserves. When you take care of your heart every single day, it will continue to take care of you by beating to keep you alive and kicking.