It’s an exciting time to know that that you don’t need to become an unintentional statistic. While genetics can have a hand in heart illness, there are many risk factors that are changed. If you adopt an enlightened lifestyle and exercise regularly, you will not only reduce your risk of developing heart disease, you will lower your risk of other serious chronic diseases including cancer and diabetes.
Make sure you take your health seriously. Summa Health offers 8 ways to lead a healthier way of life that will keep your heart healthy for the long run.
Consume a balanced, healthy and nutritious and balanced meal
Be a regular habit of select healthier choices for your food. Look for more vegetables, fruits whole grains, lean meats, and dairy products that are low in fat instead of salty and sugary snacks and saturated fats along with trans fats. It is possible to replace unhealthy fats with healthier ones that are found in nuts, salmon seeds, vegetables and seeds.
Stay active throughout the week
It is vital to exercise for maintaining a healthy heart. Like exercising to build muscles, working out will strengthen your heart. It is recommended that you exercise to strengthen your heart. The Heart Association recommends at minimum 150 mins of exercise and 75 mins of intense exercise every week. Additionally, incorporate muscle-building exercises into your daily routine at least two times per week.
It shed the excess fat
Being overweight places an enormous strain upon your heart which causes it to be more active. The weight gain can alter the heart’s structure and its capacity to pump blood, leading into heart disease. The excess weight can increase your chance of developing other risk factors for heart disease like high blood pressure, diabetes and high cholesterol, as well as sleep apnea. Healthy eating and an active lifestyle are essential to maintain the weight you are at.
Be aware of your family’s health background
Maintaining your heart health within a healthy range plays an important role in maintaining a healthy heart. The vital heart health numbers which should not be omitted include blood pressure and resting heart rate the level of cholesterol in blood, blood sugar levels and waist circumference. Know the best values for your gender and age group, and do your best to keep these numbers.
It’s also crucial to understand the history of your family’s health. Certain screenings for prevention could be recommended sooner or more often in the event that your family history indicates towards a higher risk of developing heart disease.
Get your Zzz’s every evening
It’s true that sleeping is crucial to maintaining an overall healthy heart. Sleeping deeply allows your body to fall into periods of decreased the heart’s rate and blood pressure which allows your heart to get time to relaxation. It also helps your blood pressure to be controlled and restore your body, which reduces stress. The amount of sleep you need depends on your age however, an average adult should have 7 to 9 hours of sleep every night, as per the National Sleep Foundation.
Reduce stress
Maintain a healthy level of stress to guard your ticker. Stress can increase cortisol levels which may cause weight gain and alter cholesterol levels and blood pressure. In addition, stress can trigger unhealthy habits, like smoking cigarettes or eating too much.
Keep your stress under control by breathing exercises, meditation, or even aromatherapy. Exercise is also an excellent way to reduce stress particularly when you set an hour that is yours alone without interruptions, and in the outdoors.
Don’t smoke
If you’re a smoker there’s no reason to wait to stop. We all know that smoking cigarettes and secondhand smoke can be harmful to our lung health. However, what you might not be aware of is that it’s detrimental to your heart. Smoke from cigarettes can lead to the formation of plaque in the arteries. Studies have shown that they are the main reason for coronary heart disease that can cause heart attacks.
Improve dental hygiene
A poor dental hygiene can put your heart health in danger. Research has shown a link between gum disease as well as an increased risk of developing heart disease. Therefore, make sure you brush twice a day and floss at night to ensure that gum disease is kept at bay.