Maintaining a healthy heart can be challenging for many men and women. According to the Centers for Disease Control, 1 in 4 deaths is linked to some form of heart disease. With this ever-growing concern surrounding heart disease, it is important to take action for your own health. Here are some tips for keeping your heart healthy.
Avoid Tobacco
One of the things you must do when working on your heart is steer clear of tobacco products. Tobacco in any form can have terrible consequences on your heart health. The chemicals found in tobacco products will damage blood vessels and narrow arteries. The heart then has to work harder to keep up with normal blood flow requirements, which can increase your risk of a heart attack. Within a year of quitting tobacco, your risk of serious heart disease problems can decrease drastically.
Eat Healthy
Another way to improve your heart health is by improving your diet. If you are consuming foods that are high in fat and low in vitamins and nutrients, your heart will suffer. A heart-healthy diet is low in cholesterol, salt, and fat. Limiting your intake of these substances will make a huge difference in your heart’s ability to function correctly. It is important to include plenty of vegetables and fruits, whole grains, and low-fat dairy products in your daily diet. Opt for lean meat like fish and turkey instead of red meat. Take a daily omega-3 supplement if you do not regularly consume fish to help lower your blood pressure.
Exercise
Your body needs to get up and move each day for at least 30 minutes. Even a moderate walk will have an impact on your heart. Daily exercise will strengthen your muscles and fight obesity, which will help to reduce the amount of strain on the heart. Exercise also does wonders to combat stress, helping your heart even more.
Lose Weight
A great way to improve your heart health is by managing your weight. Excess weight places a strain on several areas of your body, including your heart. Limiting your intake of unhealthy foods can help, as can daily exercise. Controlling your weight will reduce other serious health risks like diabetes, high cholesterol, and high blood pressure. Talk to your doctor about a healthy weight range and how you can get started with a weight loss program.
This article was provided by Samantha Greenbaum, health-conscious mother of two. If you’re New Year’s resolution is to take more time to relax, Samantha recommends soaking the stress away with luxury bath salts.