Heart diseases are extremely common all over the world, one person dies every 36 seconds in the United States from cardiovascular disease. It comes down to genetics, lifestyle, eating habits but certain choices can reduce your vulnerability to heart diseases. Researchers say that there is an extent to which heart diseases can be prevented especially if you take care of your heart in your 20s, 30s, and 40s. Wondering what to do? Here are a few steps that you can take to ensure that your heart lives a long and healthy life.
Exercise:
Exercising keeps so many diseases away from your body, making it a healthy one. Cardio exercises are a boon for your heart and can majorly improve your body’s functioning. According to American Heart Association (AHA), 150 minutes of moderate physical activity can boost your heart’s health. You could also perform 75 minutes of vigorous aerobic activity. The activity should be spread out throughout the week. The aim of exercise is to bring your heart rate up. It will keep your blood pressure, cholesterol, and weight in check. Aim to perform any physical activity because something is better than nothing.
Prohibit Unhealthy Fats:
Trans and unsaturated fats are extremely deleterious for your heart. Limiting their intake is a crucial step to prevent bad cholesterol and high blood pressure. You should avoid trans fat completely while reducing your consumption of saturated fat to 6 percent of your daily calories. Choose lean meats and cut off fats from other meats. Lessen the use of butter and margarine. Replace butter with olive oil or canola oil. Avoid bacon fat, gravy, cream, cocoa butter, etc. Ground flaxseed is a healthy fat option that is also rich in omega 3. You could also consume Simply Potent’s Omega 3 gummies which supports heart health.
Eat Fruits and Vegetables:
Potassium is known to lower your blood pressure, aiding your heart. Eating five servings of fruits and vegetables a day can provide you the right amount of potassium while also giving your body vitamins, minerals, and necessary fibers. Citrus fruits, aubergines, mango, sweet potato, beans, and pulses can keep your cholesterol under control. It will also assist you in cutting back on meats and snacks. Vegetables in creamy sauces and fried vegetables, frozen fruit with sugar should be avoided.
Avoid Smoking and Alcohol:
Smoking is the root of a range of diseases and health issues and it is especially bad for your heart. Smoking constricts the blood vessel, increasing your blood pressure and harming your heart. It is imperative to quit smoking in order to lower your risk of heart problems. Alcohol should also be consumed occasionally, with the limit being one drink a day for women and two for men.
Add Whole Grains to your Diet:
Whole grains play a role in maintaining healthy blood pressure as they give your body the required fiber and nutrients. Consume whole wheat flour, oatmeal, high fiber cereal, brown rice, barley, etc. while limiting refined flour and foods made from it.
Keeping your heart healthy and happy is the key to a good life. By making a few transformations in your life, you can greatly reduce your risk of cardiovascular disease and live worry-free.