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Your health is your most valuable possession. Proper weight management, exercise, eating healthy, and taking care of yourself are just a few examples of what you can do to promote heart health. But sometimes, it can be difficult to know how or where to start. And even if you already know how important it is, it can be difficult to follow through with the changes needed for long-term heart health. The following are the seven most common lifestyle changes that promote heart health.
1. Avoid or Stop Smoking
This might be an obvious one, but smoking is destroying your heart and your overall health. It is important to understand that smoking damages the blood vessels in your heart and increases the chances of developing the hardening of the arteries. Regular smokers are more likely to die from a heart attack. Besides that, smoking also increases the risk of stroke by two times. If you quit smoking, you can extend your life expectancy gains by 10 years and decrease your chances of a heart attack.
2. Reduce Alcohol Consumption
Consuming alcohol has been widely associated with heart disease and stroke. Moderate drinking lowers blood pressure; however, it is not recommended to consume more than two drinks per day. Alcohol intake of more than 28 days per year raises your chances of developing cardiovascular issues. Women who consume mid-range amounts of alcohol have a greater risk of experiencing cardiovascular problems and death from heart disease.
3. Exercise Regularly
It is very important to keep your heart healthy by exercising. Exercise will not only strengthen your heart, but it will also increase your endurance and increase or maintain your muscle mass. Exercise is a key factor in reducing the risk of cardiovascular disease and strokes. Walking, jogging, aerobics, and swimming are great ways to get started if you aren’t already exercising. When you exercise regularly, you also experience better sleep and better mood, which boosts your overall health. However, if you are not currently exercising, then start with some basic exercises such as push-ups, sit-ups, or squats to start strengthening your heart.
4. Consume Supplements and Probiotics
Supplements are a great way to maintain a healthy heart. They contain antioxidants and vitamins that boost the immune system and reduce blood pressure. Some examples of supplements include CoQ10 and vitamin c. Probiotics are beneficial for your stomach and your overall health. They help you digest food, increase energy, and improve your overall health. For example, probiotics for heart health are great because they also improve the health of your gut, the flow of bile and blood, and regulate cholesterol. These probiotics can be found in certain foods, such as yogurt.
5. Lose Weight
Losing weight is the most important lifestyle change that promotes good heart health. After losing weight, you can prevent the onset of cardiovascular disease and keep your heart healthy for years to come. Weight loss occurs when you burn more calories than you consume. It is also essential if you are overweight or obese because it reduces the burden on your heart. Losing weight will also help you control your blood pressure and lower your cholesterol levels.
6. Consume Heart-friendly Foods
Heart-friendly foods can have a major impact on the health of your heart. Heart-healthy foods include fruits and vegetables, whole grains, legumes, and nuts. In addition to being rich in healthy nutrients, these foods are also low in sodium and fat content. It would help if you tried to eliminate or reduce the number of saturated fats from your diet. Also, avoid processed foods because they contain preservatives and other ingredients that are unhealthy for you.
Additionally, you can consider ketogenic meals as they are proven to help reduce cholesterol, blood sugar, and blood pressure while also helping with weight loss.
7. Reduce Stress and Get Enough Sleep
Stress can cause your heart to be reactive or abnormal and increase your chances of having a heart attack. You can manage stress with relaxation techniques such as meditation, yoga, and gentle listening to music. Also, stress management is an important factor for cardiac health. It is necessary for maintaining proper weight and physical activity levels. Lack of sleep disturbs the production of serotonin which is responsible for regulating emotions. Lack of sleep also leads to an increase in blood pressure and increases the chances of developing cardiovascular disease.
Conclusion
Heart-healthy lifestyles are the key to maintaining a healthy heart. Maintaining a healthy diet, exercising regularly, consuming supplements and probiotics, losing weight, and avoiding or stopping smoking can all contribute to your long-term heart health. There are many resources available to help you learn about proper heart-healthy diets and lifestyle changes. Your doctor can provide you with the resources necessary for building a healthy lifestyle.