Ten Key Practices for Improving Heart Health: Your Path to a Stronger Cardiovascular System
Did you know that our heart pumps around 2000 gallons of blood every day?
Heart health is something that everyone should be concerned about. Our hearts are the main engines that keep our bodies running smoothly, pumping blood to nourish our tissues and organs. Moreover, this disease is the leading cause of death globally. The best news is that much of the suffering is preventable through lifestyle changes and proactive measures. Today, in this blog post we will find out more about healthy foods for the heart and how you can improve your heart health.
What is Cardiovascular Disease?
Cardiovascular diseases are arising with each new day. This disease encompasses several conditions that will impact both the blood vessels and heart too. Some of the examples of cardiovascular diseases are:
Age
Diet
Family History
Alcohol Consumption
10 Ways Through Which You Can Improve Your Heart Health
A healthy heart is crucial in improving overall well-being. Embracing a healthy lifestyle at any age will prevent heart disease and it will reduce your risk for stroke or heart disease.
Also, by incorporating these healthy ways you can improve your heart health. Furthermore, you can also consume Getmymettle Omega 3 through which you can attain all the essential vitamins and minerals and it will improve your heart health.
1) Eat a Well well-balanced diet
A blend of diet mixed with fruits and vegetables will fill your body with all the essential vitamins and minerals. You can also lower down on salty and oily foods through which you can achieve good health. Moreover, fruits such as apples, bananas, berries, and watermelon and veggies like legumes, spinach, and others are good in improving heart health.
2) Maintain your Weight
Along with a proper diet, it is also essential that you maintain your proper weight. If you are overweight then you need to work on your diet. Also, you have to indulge in more exercise programs through which you can reduce the risk of several heart diseases. If your BMI is more than 25 then you are obese and it’s necessary to maintain that level by reducing it.
3) Enhance your Physical Activity
Physical Activity is essential for reducing the risk of cardiovascular diseases. If a person daily contributes 40 minutes in a day to physical exercises then it will not only improve your physical health but your mental health too. It improves blood lipid profile, improves levels of cholesterol.
4) Keep a check on your Blood Sugar Levels
A critical way to maintain a healthy heart is for your blood pressure and blood sugar levels that need to be checked regularly. Some people do not exhibit symptoms that even if they have high blood pressure then it can hurt your heart too. Also, it is crucial to get yourself checked every 3-4 months with your doctor. Also, take your medications regularly to maintain a healthy heart.
5) Maintain your Stress-Levels
Maintain your stress levels low with meditation, yoga, or music. These are better options than drinking or eating too much in response to stress. Even just breathing easily and deeply will relieve stress.
6) Avoid Smoking
Smoking is a significant risk factor that is also one of the reasons for heart disease. Also, it eliminates the air spaces and blood vessels in the lungs that will prevent oxygen flow to the crucial parts of the body including the heart. Quitting smoking for a year will reduce the risk of your heart disease by half as it is compared to the passive smoker.
7) Consume more fish
Omega-3 fatty acids are perfect for cholesterol and are a crucial part of your diet. Foods that provide you with the necessary limit of Omega-3 are oily fish such as salmon, sardines, and tuna. Consuming fish regularly will enhance your good cholesterol.
8) Switch to Dark Chocolate
Chocolates are everyone’s favourite and you do not necessarily have to give up on chocolates to keep your heart healthy. You can also switch from milk chocolate to dark chocolate and your problem will be solved. Dark chocolate can be useful for your heart health if consumed in moderation.
9) Get Proper Sleep
Inadequate sleep will not just affect your productivity at work but it will put you at a higher risk of heart disease. Sleeping disorders will lead to obesity, stress, and heart attacks. Moreover, getting six to eight hours of peaceful sleep every night will eradicate these risk factors. Also, it will include stress management techniques and breathing exercises that will help you to get sound sleep.
10) Turn your Lifestyle into a Healthy Lifestyle
If all put together then following a simple and happy lifestyle is a key ingredient for a healthy heart. Maintain work-life balance and also ensure that you devote some time to working out and yourself every single day.
25 Heart-Healthy Foods that will improve your Heart Health
1) Oranges
Oranges are bright citrus foods that have nutrients that will help improve your heart health, also it will help in keeping your cholesterol levels healthy and it will help in maintaining your blood pressure.
2) Barley
A bowl of super healthy whole grain that comes in a range of forms such as pearled barley, flakes, grits, and more. Among all the whole grains, barley is one of the best sources of fiber that protects your heart by keeping your blood sugar in check. According to the research it also has flavonoids that have been shown to protect against heart disease.
3) Low-Fat Yogurt
A Low-Fat Yogurt is a good source of calcium and potassium, both of which will help with blood pressure. Plain Yogurt is one of the best choices since they are available in several flavors. You can also sweeten it with fruit or a splash of maple syrup or add a dash of cinnamon for flavor.
4) Cherries
The presence of anthocyanins in cherries will help in reducing the risk of stroke and cherries are one of the fruits that are high in it. These antioxidants will also help in the reduction of inflammation.
5) Red Wine
According to the research, a little wine is good for your health as it has resveratrol, an antioxidant. Also, ensure that you only consume one glass a day.
6) Dark Chocolate
Chocolates are everyone’s favourite. Dark chocolates will help in improving your health by lowering the risk of cardiovascular disease and less plaque in the arteries. You can also choose around 75% cocoa and you can attain all the essential antioxidants with it.
7) Tomatoes
The presence of Lycopene is the natural antioxidant in tomatoes that gives them a red color. The important compound will help in managing blood pressure, and lower LDL and triglycerides.
8) Quinoa
Quinoa is a smart swap for white rice and other refined carbs, it has fiber, protein, and cholesterol-lowering benefits. Moreover, you can also try out options such as farro, amaranth, and buckwheat.
9) Grapes
Grapes are compounds that will help regulate blood pressure, reduce inflammation from oxidative stress and it will protect your vascular system.
10) Seeds
Sunflower seeds, Flaxseeds, and Chia seeds are some of the seeds that can be sprinkled on salads and can be raw. These seeds help maintain cholesterol levels.
11) Avocados
Avocados contain a good amount of potassium, about 28% of what you need in a day in just one avocado. Attaining sufficient amounts of this nutrient is related to up to 15% lower risk of stroke.
12) Beans
Legumes are good for you as a plant-based protein source and it is linked with reduced inflammation and blood pressure.
13) Berries
Blueberries, Raspberries, and Strawberries into your breakfasts, desserts, and smoothies. Consuming antioxidant-rich berries will help in lowering your LDL cholesterol and certain markers of inflammation.
14) Olive Oil
Olive Oil has health benefits that haven’t gone unnoticed. According to the research, those who have consumed the most olive oil have a 48% lower risk of dying from heart disease.
15) Oats
The soluble fiber in your breakfast meal will help in reducing bad cholesterol in the bloodstream. Research has also suggested that a special compound in oats also called avenanthramide will possess an anti-inflammatory and protective effect on the heart.
16) Swiss Chard
Swiss Chard is a famous heart-protective nutrient. It’s got a range of vitamins as well as potassium. It has also been reported to regulate blood sugar and reduce inflammation.
17) Leafy Greens
Leafy Greens like Kale, Spinach, and other lettuce have vitamins, minerals, and antioxidants that will help in maintaining blood pressure. Nearly 30,000 women are those with the highest intake of leafy greens that significantly lower the risk of coronary disease.
18) Walnuts
Walnuts are crunchy nuts that are well-known for their heart-protective powers. They will help in protecting against the inflammation, have a nice amount of omega-3s and are fiber-filled too.
19) Tofu
Tofu is a vegetarian soy protein with fiber, healthy polyunsaturated fats, and minerals that are found to have heart-healthy power. It is versatile.
20) Edamame
These soy beans are fun to consume and research has suggested that they are good for your heart in several ways. Also, they will keep cholesterol at a healthy level and have nutrients like isoflavones and fiber that are good for cardiovascular health.
21) Fish
Adding fish like salmon, tuna, sardines, and other fish to your dinner plate will help in reducing your blood pressure and cardiovascular risk. As seafood is full of omega-3 fatty acids will help in lowering triglyceride levels in the blood. If you choose canned fish then also you can still attain the same benefits.
22) Potatoes
Like avocados, both regular and sweet potatoes contain ample amounts of potassium. One baked potato has 46% of what you need in the day! That's just another reason to skip fried taters and stick to the roasted kind.
23) Sardines
Sardines are one of the healthier fish and they are among the top sources of Omega-3s of any fish. Also, they tend to have low levels of mercury. They are also high in calcium.
24) Nuts
Polyphenols are a type of nut that you prefer, the polyphenols in the plant powerhouse have an antioxidant effect. They will also help in improving cholesterol levels and lower the risk of heart diseases with the beneficial unsaturated fats, you can also do smart snacking with it too.
25) Apples
An apple a day will keep the doctor away. Special compounds within apples known as procyanidins possess strong antioxidant activity and will reduce LDL cholesterol. If you are looking to make an impact then go for the red ones.
Wrapping It Up
A healthy heart is the cornerstone of being healthy. It is more vital than ever to prioritize cardiovascular health. The heart is the muscular organ that pumps oxygen and nutrient-rich blood to every cell in the body. Any disruption in this continuous blood flow will lead to various heart conditions.
