Tips for a Healthy Heart
Tips for a Healthy Heart – Eat a sufficient quantity of healthy foods, give up bad habits. There are many ways to take care of your heart. However, you don’t know where to start? Would you like some advice on keeping your circulatory system and heart-healthy? We present some simple changes to apply now in your diet and lifestyle to make a difference.
Be active for a Healthy Heart
The ideal solution for maintaining a healthy heart and increasing “good” HDL cholesterol in the blood? Exercise. The WHO recommends doing at least 30 minutes of exercise per day to have a healthy heart.
Do you have a busy life and don’t know how to keep your heart healthy through exercise? Rest assured: there are many means you can be active daily. Consider cycling or walking to work and use your lunch break to do some sporting activity, for example. With a coach or in a group, you can also practice many sports, such as running, hiking, water aerobics, or rollerblading. By choosing the sport you like, you will stay more motivated!
Replace Saturated Fats With Unsaturated Fats
While eating fat is essential, the type of fat can impact your cholesterol level, which will affect your heart’s health. It has also been proven that replacing saturated fatty acids with unsaturated fatty acids in the diet can reduce LDL cholesterol, one of the risk factors for heart disease.
Read labels while shopping to determine how much of each fat is in food. And choose products that contain unsaturated fatty acids or little fat to have a healthy heart. Check out our guide, unsaturated and unsaturated fatty acids, for more.
Weight: Weight is a factor for a healthy heart
Being overweight increases the risk of developing LDL cholesterol and low HDL cholesterol. So eat a healthy diet and exercise to keep your heart healthy. Need a helping hand? Let yourself be inspired by the videos for daily sports via the sports section!
Eat Less Salt: For a healthy heart, watch your sodium intake. Avoid adding salt to your dishes and check the labels of the products you buy to avoid foods with a high salt content (more than 1.5g of salt per 100g).
Tips for a Healthy Heart
Consume Plant Sterols Consuming
Plant sterols per day can shrink blood cholesterol by 7-10% in 2-3 weeks, as part of a healthy diet and lifestyle, with good fruits and vegetables. And therefore allow you to have a healthy heart.
Opt for foods enriched with plant sterols, such as productsFortunately. Although plant sterols are naturally in vegetable oils, nuts, seeds, fruits, and vegetables, these foods will not provide you with the amount needed to lower cholesterol. You can quickly get the amount you need to lower cholesterol actively and therefore have a healthy heart.
Quit Smoking Quitting
smoking has several benefits for you, for a healthy heart (and your wallet). A choice that must not, however, turn into an insurmountable challenge. To help you quit smoking, consider doing it with a friend or check out the Department of Health website, for example. Your doctor will also be able to guide you to give you the necessary resources.
Knowing how to recognize the factors that trigger the urge to smoke, such as stress or seeing other people smoke. It will help you avoid situations that make you want to smoke.
Try to eat fish double a week, including fatty fish once, for a healthy heart. Salmon, trout, herring, mackerel, and sardines are fatty fish rich in omega-3s that contribute to the heart’s proper functioning. The site also offers several recipes to inspire you, such as mackerel in escabeche or salmon steak with tarragon sauce. Find other fish recipes there.
Tips for a Healthy Heart
Eat a Healthy and Balanced Diet
You become what you eat: the foods you eat have an impact on your health. Make sure you eat a varied diet, including five fruits and vegetables a day and lots of fiber. Read our article on a balanced diet and making smart food choices for a healthy heart to learn more.
Limit Alcohol Consumption
Messages about alcohol and its effects on the heart are contradictory. Either way, the main thing is to consume it in moderation. Public authorities and public health organizations also agree that one should not drink more than three glasses of alcohol per day for men and two glasses per day for women.
Also Read: 6 Essential Nutrients, Why Your Body Needs? – Protein, Carbohydrates, Fats, and More
Learn to Relax
When you’re stressed, you’re not in your best shape. Result: you keep your bad habits like smoking, drinking, or overeating. So try to take time each day to relax and clear your mind, or find an activity that appeals to you. Walking, swimming, yoga, art, and meditation are all excellent options. At stake? A healthy heart.
With the tips above, you can take the first step to have a healthy heart. Having a healthy gut is essential, and it’s never too late to start taking care of yourself. But consulting your doctor is critical: food, alcohol, tobacco; you might be surprised by the variety of help and advice available to you. What are you waiting for?