The heart is an important organ in the body. It helps regulate your blood pressure, pumps oxygenated blood throughout your whole body, and regulates the production of red blood cells. Maintaining a healthy heart can be difficult with so many factors to take into consideration- but not impossible. Here are some tips that will help you maintain a healthy heart:
To have a healthy heart, you must have a healthy diet. Eating foods that are high in fiber, low in saturated fat, and low in salt can help reduce your risk of heart disease. Be sure to include plenty of fruits and vegetables in your diet, as well as whole grains and lean protein.
Eating nuts can also help improve heart health. Nuts are a good source of healthy fats, fiber, and protein, all of which are beneficial for the heart. In fact, studies have shown that people who eat nuts regularly are up to 30% less likely to develop heart disease.
Exercise Will Help Your Heart
Exercise is great for keeping up with regular cardiovascular function and promoting a healthy heart. Aim to get 30 minutes of physical activity at least three times per week. This can be as simple as taking the stairs instead of an elevator or doing some yard work on the weekends. You don’t have to go to the gym. Any activity that gets your heart rate up is good for you.
Make Time for Relaxation
Make sure to find some time every day to just relax. Unplug from technology, spend time with your family and friends, or take a bath. This will help you feel recharged, keep stress at bay, and maintain a healthy heart.
A good laugh can actually help make your heart healthier. Laughing is a great way to reduce stress and improve heart health. Laughter helps to increase blood flow and oxygenation, which can be beneficial for the heart. In fact, studies have shown that laughter can help prevent coronary artery disease. So go ahead- watch your favorite comedy show or tell some jokes with your friends- it’s good for your heart!
Keep Stress in Check
Stress can take a toll on the heart, both physically and emotionally. When you’re stressed, your body releases cortisol- a hormone that can lead to inflammation and increased blood pressure. It’s important to find ways to manage stress so it doesn’t have a negative impact on your heart health.
Physical activity, laughter, relaxation techniques, meditation/prayer are all great ways to reduce stress.
Monitor Blood Pressure and Cholesterol Levels
Checking your blood pressure and cholesterol levels regularly is a good way to catch any potential problems early. If you have high blood pressure or high cholesterol, make sure to talk to your doctor about how to lower them.
Take Natural Supplements
Natural supplements like vitamins and herbal remedies can be helpful for heart health. They help to reduce stress on the body, lower blood pressure, decrease cholesterol levels, and promote cardiovascular function. Just make sure you talk to your doctor before starting any new supplement regimen so that you don’t interfere with other medications or have an allergic reaction.
Stop Smoking and Avoid Secondhand Smoke
Smoking is considered a big risk factor for heart disease. Smoking puts strain on your cardiovascular system and increases your chance of developing coronary artery disease, peripheral vascular disease, stroke, or aortic aneurysm. Smokers are also more likely to develop oral problems like gum diseases which have been linked with serious health issues. Always try to quit smoking for the health of your heart.
Secondhand smoke is also dangerous to your heart health. If you’re around someone who smokes, you’re inhaling all of the same harmful chemicals and toxins that they are. This increases your chance of developing heart disease or a stroke. Try to avoid places where people are smoking and ask them not to smoke around you if possible.
Watch Your Weight
Obesity and being overweight can increase your risk for heart disease. Regular exercise and eating a healthy diet can help you maintain a healthy weight, which will, in turn, reduce the stress on your heart. Being underweight is also risky- make sure to get enough food throughout the day to keep up with how much energy you burn.
Reduce Your Salt Intake
Keeping your salt intake under control is important for maintaining a healthy heart. Try to avoid adding extra salt while cooking or at the table, and choose foods with little to no added salt like fresh fruits and vegetables.
Cutting Down on Processed Food
Processed foods are loaded with preservatives, chemicals, sodium, sugar. All of which can be harmful to your heart. Cutting out processed foods and replacing them with whole, unprocessed foods is a great way to improve your overall health, including the health of your heart.
Antioxidants are Good for Your Heart
Anti-oxidants are compounds found in fruits, vegetables, and other foods that can prevent damage to your body caused by free radicals. Free radicals are unstable atoms produced as a result of normal metabolism or exposure to environmental factors like sunlight, pollution, chemicals, etc. Eating more antioxidant-rich foods is great for maintaining healthy heart function.
Take Time to Sleep
Getting enough sleep is essential for a healthy heart. During sleep, your body repairs and regenerates tissues, muscles, and cells- including the heart. Not getting enough sleep can lead to high blood pressure, obesity, diabetes, and other health problems that can impact your heart health. At least seven hours of quality sleep each night will do you a lot of good.
Choose Your Cooking Oil Properly
Cooking oils can play a role in heart health. Unsaturated fats, like olive oil, are healthy for your heart and can help reduce bad cholesterol levels. Trans fats, on the other hand, can increase your risk for heart disease. Avoid cooking with hydrogenated or partially hydrogenated oils. These are high in trans fats and should be avoided.
Time Your Meals
Eating a balanced diet throughout the day is essential for healthy heart function. Aim to eat smaller, healthier meals more often instead of just one or two large dinners each night! This will keep your energy levels up and allow you to avoid overeating which can increase stress on your digestive system and heart.
Socializing with friends and family is a great way to reduce stress levels and promote heart health. Laughter and positive emotions are good for the heart. So get out there and have some fun. Participating in social activities also allows you to stay active, which is great for your overall health.
Get a Pet
Having a pet is great for your heart health! Pets are great listeners, provide unconditional love, and are always happy to see you. They also get you moving. Walking the dog several times per day can help lower stress levels, improve cardiovascular function and strengthen muscles used in everyday life. You’ll be happier too if you have someone or something that loves you unconditionally.
Learn To Take a Break
When we’re stressed, our body naturally produces more cortisol– also known as the stress hormone. Too much cortisol can put extra strain on your cardiovascular system and lead to high blood pressure or other problems with your heart. Taking regular breaks from whatever is stressing you out will allow your body to relax and return to normal function.
Know Your Family History
Knowing your family history is a great way to start assessing your own heart health. So, If you know that heart disease or other cardiovascular problems are common in your family, you can be proactive about making healthy lifestyle choices that will reduce your risk of developing these conditions. Seeing a doctor regularly for checkups is also important. They can help monitor any changes in your health that may require treatment.
Medications Can Affect Your Heart
Unfortunately, even medications can interfere with your heart health. Therefore, make sure to take all medication as prescribed by your doctor. Also, always ask if it’s safe for you to combine any over-the-counter medications or other supplements with prescription medicine. Discussing drug interactions is especially important when taking multiple prescriptions at once. So, find out if there may be an alternative treatment that will not have the same interactions.
Have a Good Dental Hygiene
Keeping up with your dental hygiene is essential for heart health. Gum disease has been linked to serious cardiovascular problems. So, always make sure that you’re brushing twice daily, flossing once per day. And visiting the dentist every six months.
Watch Your Belly Fat
Belly fat can be dangerous for your heart. This type of fat can cause inflammation which puts extra stress on the cardiovascular system. When there’s too much belly fat, it releases chemicals that put further strain on the body. This increases risk factors for coronary artery disease or stroke. Try to maintain a healthy weight and avoid foods high in saturated fats to keep your heart healthy.
Your heart is an incredibly important organ and it deserves the best care possible. By following some of these natural tips, you can help your heart stay healthy for years to come. If you’d like a little more in-depth support with this process, we hope that our store’s high-quality supplements will be just what you need to keep your ticker ticking strong.
We’re happy to answer any questions about how they work or if they’re right for you. So don’t hesitate to contact us today. What do you think? Have any of these tips helped improve the healthiness of your heart?