Heart disease is one of the leading causes of death in North America, but it doesn’t have to be. There are many lifestyle changes you can make to your daily routine in order to reduce your risk of developing heart disease or having a heart attack. Eating a healthy diet, getting regular exercise, and avoiding smoking and excessive alcohol consumption are all great ways to keep your heart healthy and functioning properly. This article will list 5 tips and will also tell you how you can work with our team one on one if you want help to get your health on track.
Eat a healthy diet
Eating a healthy diet that includes plenty of fruits and vegetables is one of the best ways to keep your heart healthy. Fruits and vegetables are packed with antioxidants, vitamins, and minerals which help to protect your heart from disease. They’re also low in calories and high in fiber, so they can help you maintain a healthy weight.
A healthy diet is one of the most important things you can do to help keep your heart healthy. From reducing cholesterol and salt intake to following a proper weight loss plan, there are many ways that a healthy diet helps the heart.
Cholesterol: A high level of cholesterol in your blood can lead to atherosclerosis (the plaques found on the walls of arteries) which will decrease blood flow and increase your risk of having a heart attack or stroke. This is why it’s so important to reduce your intake of saturated fats and try to get at least 2 grams of fiber per 1 gram of fat you eat each day.
Excess Sodium: Just like with excess calories from any source, too much sodium can increase your risk for developing high blood pressure, which is another risk factor for heart disease and stroke. Try to reduce your sodium intake to less than 2 grams per day (the American Heart Association recommends even less-1,500 mg or 1.5 grams) and be sure to check nutrition labels on items that you buy at the supermarket.
There are many different diets out there and there are some great general outlines to follow like the ones here. However, having individualized diet plans tailored to your specific needs can really take it to the next level. There are medical practices that specialize in this. TheKnewMethod.com is a practice that tailors your nutrition based on your particular needs and test results.
Exercise regularly – at least 30 minutes per day
Exercising regularly is one of the best things you can do for your heart. Exercise helps to reduce blood pressure and cholesterol levels, lowers the risk of obesity and diabetes, and increases your overall health. Exercise also helps to protect against heart disease and heart attacks. Try to get in at least 30 minutes of exercise per day, five days a week.
Here are some activities that work great for improving cardiovascular health:
Cardiovascular Activity: Any activity that increases both the heart rate and breathing rate at the same time burns calories, strengthens muscles, helps lower blood pressure, and reduces risks for developing high cholesterol. Try going to a gym or taking aerobic classes, running, swimming, bicycling, aerobics, and dancing.
Weight-Bearing Activity: Any activity that helps to build and maintain strong bones is also good for the heart because it reduces the risk of osteoporosis. Weight-bearing activities include jogging, walking, weightlifting, tennis, basketball, soccer, stair climbing, and others.
Remember to consider your individual needs and not overdo it. Exercise should be moderately strenuous but should not overstress your system. Listen to your body and go at your own pace
Quit smoking and limit drinking
Smoking is one of the biggest risk factors for heart disease. Smoking raises the likelihood of developing heart disease and cancer, and eventually reduces your lifespan. It’s important to quit smoking if you want to protect your heart health. Additionally, avoid exposure to secondhand smoke, which is also known to increase the risk of heart disease.
Also, cutting back on or eliminating excessive alcohol consumption is crucial for keeping your heart healthy – alcohol can lead to high blood pressure which increases the risk of having a stroke or developing cardiovascular disease. Alcohol is also highly inflammatory which contributes to heart disease as well as many other health issues.
Manage stress levels
Managing stress levels is also important for heart health. When you’re stressed, your body releases hormones like adrenaline and cortisol which can increase blood pressure and the risk of a heart attack. Additionally, the consistent release of these hormones causes inflammation and depletes your energy stores. It’s important to find ways to manage your stress, such as through relaxation techniques, yoga, meditation or sometimes just taking a breath.
Get regular checkups from your PCP
It’s also important to get regular checkups from your PCP. This is the best way to catch any potential problems with your heart health early on and to get advice on how to improve your heart health. Blood tests and Blood pressure checks can sometimes detect early warning signs.
Heart conditions are one of the leading causes of death in North America-but they don’t have to be. There are many lifestyle changes you can make to your daily routine in order to reduce your risk of developing heart disease or having a heart attack. Eating a healthy diet, getting regular exercise, and avoiding smoking and excessive alcohol consumption are all great ways to keep your heart healthy and functioning properly. Remember that If you’re interested in learning more about heart health, and health in general and want to work with an expert team that can take your health to the next level reach out to us at www.TheKnewMethod.com
