How to maintain a healthy heart
A healthy heart is able to pump blood throughout your body with ease, hence allowing your body systems to function smoothly. You enjoy all the emotional and physical benefits that are directly related to good health with a healthy heart, including increased chances of living longer and happier. But, in order to enjoy the benefits of a healthy heart, you have to take measures to keep your heart healthy. Let’s examine how to maintain a healthy heart using medication-free methods.
5 waysto maintain a healthy heart
Maintaining a healthy heart mostly involves adopting a healthy lifestyle. Here are 5 things you can do to avoid heart problems and keep your heart healthy.
Exercising regularly keeps your heart muscles healthy and fit and reduces the risk of heart disease. Do atleast 30 to 60-minutes exercises every day to keep your heart in tip top shape. You don’t have to exercise strenuously: Walking the dog, taking the stairs, housekeeping or even gardening count toward your workout total. You may also break up your exercise routines into short 10-minute sessions.
Eat a healthy diet every time, including foods that are low in cholesterol, fat and salt. Also, add more fruits, vegetables, low-fat dairy products and whole grains in your diet to protect your heart from complications that can cause it strain and prevent chronic diseases like cancer. Eating healthy also means avoiding heavy alcohol consumption. Moderate alcohol intake can be beneficial to your heart, as long as you don’t take more than two drinks maximum in a day for men and one drink maximum in a day for women .
Avoid smoking and using tobacco
Smoking and using tobacco are among the leading causes of heart diseases. Tobacco damages blood vessels and causes constricting of arteries. Cigarette smoke narrows blood vessels and forces your heart to work harder to pump blood through your body, thereby increasing your heart rate and blood pressure. Keep your heart healthy by avoiding smoking and tobacco. If you are already using the stimulants, quit using them. Studies show that no matter how long you have smoked, you will start reaping the rewards of a smoke-free, healthy lifestyle within one year.
Check excess weight
Excess weight leads to conditions like high cholesterol, diabetes and high blood pressure, which increase chances of heart problems. Calculate your body mass index (BMI), a relative measure of your height and weight, to determine whether you are overweight. A BMI of 25 and higher is often associated with high blood pressure, high blood fats, stroke and increased risks of heart problems. Men are also considered overweight when their waist measurement exceeds 40 inches while women are overweight when their waist measurement exceeds 35 inches. Work out to check excess weight gain.
Go for regular health checks
Finally, go for regular health screenings. Regular health checks help catch health warnings and conditions that can lead to heart problems not easily noticeable. This allows you to take action early.