Did you know that heart disease is still the leading cause of death? In the US, it accounts for nearly 700,000 deaths in 2022.
The good news is that you can prevent heart disease by adjusting some of your daily habits. Are you wondering how to keep a healthy heart?
If you want to learn how to keep your heart healthy to avoid developing heart problems, this article has you covered from the steps from Superfoodly. Here are five effective heart care tips on how to maintain a healthy heart.
Keep reading to learn more!
1. Eat a Heart-Healthy Diet
Eating right is a great way to care for your heart. This includes limiting foods and drinks with added sugar, saturated fat, and salt.
Eat plenty of fruits and vegetables daily. Choose lean cuts of meat, beans, and tofu as protein sources and limit processed and red meats.
Enjoy whole grains and incorporate healthy fats into your diet. Include fish and seafood in your meals a few times weekly to get omega-3 fatty acids that are essential for cardiovascular health.
2. Engage in Regular Physical Activity
Get at least 30 minutes of moderate exercise, such as a brisk walk, on most days of the week. High-intensity exercises, like running, can also be beneficial. Make sure you also take breaks to rest and reduce the risk of injury.
You don’t have to join a gym to get in shape find activities you enjoy and stick to them. This could include activities like swimming, playing a sport, or simply going for a hike. As you increase your activity level, you must listen to your body so you dont overdo it.
3. Maintain a Healthy Weight
Heart disease is more likely to happen if you have too much fat, especially around your stomach and waist. The best way to keep your weight in check is to eat the right foods and work out daily.
Being overweight or obese can increase cholesterol and blood pressure. When you read more about a stroke, you’ll also find out that an unhealthy heart can cause it. Making small changes to your eating habits and exercising regularly can help you stay in control of your weight and your heart health.
4. Avoid Tobacco and Limit Alcohol Consumption
Studies have shown that even small amounts of alcohol can increase the risk of heart disease, and smoking tobacco greatly increases your odds of developing cardiovascular disease. If you currently use tobacco or drink alcohol, set a goal to reduce your intake.
Talk to your doctor about cessation strategies and find ways to resist temptations. If you are not using either one, vow to avoid it.
5. Manage Stress and Prioritize Sleep
Stress can harm your overall health and well-being, leading to fatigue, insomnia, and irritability. Whether it’s a few moments of peace and quiet, listening to music, or taking a short stroll taking a break will help reduce stress and promote feelings of calmness.
Additionally, prioritizing quality rest and getting enough sleep every night is essential. Not getting enough sleep can lead to increased stress levels and cause the production of harmful hormones, such as cortisol, which can affect the heart negatively.
Live Long and Healthy With These Heart Care Tips
Caring for your heart is the key to a healthy and productive life. Incorporate regular exercise, a balanced diet, and plenty of sleep into your daily routine, and see a healthcare professional for regular check-ups.
These five heart care steps will surely put your mind at ease and improve your overall well-being. So, take charge of your heart health and start now!
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James Martin is a passionate writer and the founder of OnTimeMagazines & EastLifePro. He loves to write principally about technology trends. He loves to share his opinion on what’s happening in tech around the world.