7 Tips For A Healthy Heart

Your heart is the most important organ in your body. However, people usually do not take care of it as they should until it does not work properly. Why should you make an effort to maintain a healthy heart?

Heart disease is one of the leading causes of death worldwide. To avoid such conditions, we recommend that you do everything you can to keep your heart healthy.

In this article, we give you some tips to help you with this.

Tips for a healthy heart

Healthy habits are essential for both living longer and better. It is simple to reduce the risk of suffering from heart disease. However, this depends on how much you want to change your daily habits.

The little things in your daily life can make the difference between having a healthy heart or suffering from a heart disease.

There are aspects that we can not change (gender, age, genes, etc.). But outside of them, it’s worth the effort. Having a strong heart is essential to living a healthier life.

Pay attention to the following advice:

1. Start eating a balanced diet

We are not saying you have to give up flour, fried foods and sugar forever. We are also not talking about switching to a vegetarian diet. However, you need to change the foods you eat regularly to get a healthy heart.

You should avoid eating large amounts of saturated fats and processed foods. These are directly proportional to the risk of suffering from heart problems.

It is important to be careful with the amount of salt, red meat and cold cuts.

On the other hand , it is always good to add more fruits and vegetables to your diet. Not only do they help your heart stay healthy, but they also help the rest of your organs to work perfectly.

Legumes, nuts and whole grains should also be in your dishes.

2. Motion

Being sedentary is one of the most important risk factors for heart disease.

On the other hand, sports and exercise offer many benefits. These benefits include weight loss, prevention of atherosclerosis and a reduction in cholesterol or blood sugar.

For adults, it is recommended to get at least 150 minutes of moderate physical activity per week. You can also do 75 minutes of intense training.

The ideal activities are aerobic : brisk walking, cycling, swimming or running.

3. Eat healthy snacks

This can be at home or in the office. Try to change the habit that makes you choose unhealthy foods between meals.

In the morning, do not take a cup of coffee with cream or pastry. Instead, eat a yogurt with nuts or a fruit.

When you get home from work, do not just sit on the couch with a bag of potato chips. Choose sunflower seeds or almonds instead.

Healthy snacks do not have to be boring or tasteless.

How about carrot sticks with hummus or eggplant cream? Or a wholemeal sandwich with avocado and lean chicken?

There are thousands of options at your fingertips!

4. Reduce stress

Of course, there is a close relationship between nerves, anxiety and heart problems.

Some people are more likely to suffer from stress. Many people get carried away by negative thoughts. If you are in this group, you need to find a relaxation technique.

You can try yoga, meditation or even psychological therapy.

Other ideas are:

• Traveling through the country.
• A trip in the bathtub at home.

• Reading while stretching out on the couch.
• Listening to relaxing music before going to bed.

5. Do not smoke or drink alcohol to get a healthy heart

Tobacco has many dangerous substances. They can cause different types of cancer. In addition, tobacco has a toxic effect on your heart, veins and arteries.

Cigarette smoke increases the chances of suffering from thrombosis and reduces your blood flow. Unfortunately, you need to be careful if you do not smoke. You may suffer from the same effects if someone close to you has this habit.

When we talk about drinking alcohol, there is one comment to highlight: Drinking a glass of red wine a day is not bad. In fact, it is the opposite.

However, drinking too much can cause serious heart problems. The incidence of heart disease is often related to drinking too much alcohol.

6. Keep your weight within a healthy range

Obesity and obesity are linked to several heart problems.

Your BMI is a test that can help you. It tells you exactly how many kilos you need to weigh to be at your ideal weight. However, this is not the only method available.

For those of us with a little extra weight, it can help regulate our blood pressure and our arteries become healthier  if we lose a little weight.

That does not mean you should be obsessed with the numbers on the scales. You decide to lose weight to get healthier if you are overweight.

It is healthy for us with extra weight to lose a little at a time. It is healthier than a “miracle cure” that promises to help you lose 10 kg in less than a week.

Lastly, do not stop eating to reach your goal : this may just make the situation worse.

7. Get enough sleep to maintain a healthy heart

How much is enough? It depends on each person. However, it is estimated that you should get between 7 and 9 hours of sleep as an adult.

It is beneficial for your heart to have good sleep habits. This is because it reduces your risk of tachycardia or heart attack.

If you only sleep for a few hours, your body will not produce the amount of serotonin it needs. This hormone is responsible for making sure you are fit.

If you do not find this hormone in normal doses, it may make you want to eat and drink more.