As a person gets old, s/he tends to have heart disease. Many other things also put negative impact that weakens heart. Thus, we need to take extra care of our heart and leave those bad habits which causes heart diseases. Let’s know such a few important tips.
Say ‘No’ to Smoking Immediately
A research from American Heart Association shows that tobacco smoke contributes to about 34,000 premature heart disease deaths and 7,300 lung cancer deaths every year. It is one of the top risk factors for heart disease. If you want to live a little longer with your family and closed ones in this beautiful world, you’ve to quit smoking as soon as possible. No ifs, ands or butts – stop smoking to protect your heart and blood vessel.
If you’re a chain smoker, you’ve to reduce the number of cigarettes day by day. You can’t stop it all of a sudden. But you can surely reduce smoking to zero if you gradually make process of reduction. All you need is your own will power. Don’t let smoking control you. Rather, you must control the drive and make yourself free from this addiction. Further, you can chew chewing gum or have tea instead of smoking to control yourself. Also, take medicines if you think you need it.
Consume Healthy Fats
Our food items may contain several types of fats but not all of them are significant for our health. Some fats raise our bad cholesterol level and clogs our arteries. In this way, they make lower our high cholesterol level. Trans fats include in this type of unhealthy fats. Mainly industry produced such trans fats which are usually found in snacks, packaged baked goods, fried fast foods etc.
Foods that are Good for Heart
There are some specific foods which are full of heart healthy phytonutrients. Such as – fishes high in omega 3s like salmon, tuna, trout etc, healthy nuts like almond, walnuts; blueberries, strawberries, raspberries, different types of seeds, oats, legumes, black beans, kidney, pinto, soy, colorful veggies like carrots, oranges, red peppers, tomatoes and so on. Further, green vegetables are filled with mighty nutrients such as potassium, vitamins, calcium and fibers.
Exercise to Boost Your Heart Health
Physical exercise or physical activity helps to strengthen heart muscles and ward off the artery damage from high cholesterol. This also helps to control blood sugar and blood pressure. To contribute heart health, aerobic exercise, stretching, flexibility and balance and also resistance training are some essential physical exercise.
Aerobic exercise means brisk walking, running, swimming, jumping rope, cycling etc. All of these exercise helps control blood glucose. Again, working out with free weights or working out on weight machine, push ups, chin ups etc are example of resistance training. These help to not only reduce extra fats but also create linear muscles. Flexibility exercise also helps to reduce joint pain and helps to make body fit. These are the ways how you can help your heart health to remain well. Let’s take extra care of our own self.