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8 Heart Healthy Tips

Exercise and diet plays an important part in cardiovascular health and is the key factor in keeping your heart in good health.

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8 Heart Healthy Tips

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  1. 8 Heart Healthy Tips

  2. Regular Exercise Exercise and diet plays an important part in cardiovascular health and is the key factor in keeping your heart in good health. There are countless number of studies which prove the benefits of exercise and diet. According to the American Heart Association (AHA), 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week is recommended for maintaining a healthy heart.

  3. Diet Diet is another important part of keeping your heart healthy. Eating a diet that is low in saturated fat, low in refined carbohydrates and high in fiber, fruits and vegetables is the recommended diet for a healthy heart.

  4. Get Moving and Exercise: • Walking: Walking is an excellent choice of exercise to get your heart rate up and keep your joints in motion. As you get comfortable with your pace, you can increase it a notch by walking briskly which is a very efficient way of achieving the targeted heart rate for your age.

  5. Cycling: Cycling can burn calories faster especially if you beat a path in the high terrain. This will also tone your lower body and more the calories you burn, the more fat in your body also melts away. • Aerobics: Low intensity to high intensity aerobics is very good for the heart and overall health as it improves circulation and mobility. • Running : Is a form of high intensity cardiovascular exercise. It can also help prevent or manage other chronic conditions such as diabetes, overweight and obesity, it burns more calories than most other forms.

  6. Swimming: Swimming is the exercise of choice for people with arthritic joints and for individuals who cannot endure high impact exercise like running. Swimming is very gentle on the joints and will help you tone your overall body and burn fat which is very good for your heart. This exercise is also a great relaxation inducing activity which again reduces burden on your heart.

  7. Add High Fiber to Your Diet Eating a diet that is high in fiber will help lower the bad cholesterol and also helps maintain a healthy body weight which is important to reduce the risk of heart attack. Fruits in their skin and grains are rich in fiber along with legumes, nuts and seeds.

  8. Track your Triglycerides and Cholesterol Your saturated fat consumption should be less than 7% of your total intake. Saturated fats are very bad for your heart and can lead to high cholesterol and high triglycerides in your blood. You can track these numbers by routine blood checks. Compare your results from the following. • Normal is less than 150. • Borderline-high is 150 to 199. • High is 200 to 499. • Very high is 500 or higher.

  9. Oily Fish and Omega 3 Fatty Acid Eating 2 to 3 ounces of fish that is high in omega 3 fatty acids like salmon, sardines and tuna can reduce your risk of heart disease. Omega 3 fatty acids help in bringing down triglycerides and they also fight inflammation in your body.

  10. Control High Blood Pressure High blood pressure is one of the reasons leading to heart failure as the heart can no longer pump against the high pressure exerted by the blood vessels. It is recommended to follow a blood pressure friendly diet that includes lowering salt, increasing vegetables, fruits and fiber in your diet.

  11. Quit Smoking Smoking is detrimental for the heart as it has chemicals which will damage your blood vessels which increase the risk for heart disease. If you smoke, your doctor can help you get enrolled in smoking cessation programs. TIME TO QUIT SMOKING

  12. Avoid Stress Stress has a negative effect on the heart. Identifying sources of stress and finding coping and relaxation techniques will help you reduce unnecessary burden on your heart. Counting to ten, taking deep breaths, moving away from the situation that is causing you stress are all ways of controlling your stress level. STRESS RELAX

  13. Add Oats to Your Diet Oats is well known for its heart protective benefits. Oats provides maximum benefit as rolled oats and helps to lower the bad LDL cholesterol. Ground oats is not as effective as the fiber is broken down but some oats is better than no oats.

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