10 healthy tips for a healthy heart 2022

1. Be active each week

A healthy heart is something that is exercised. Physical activity is essential for heart health. The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of intense exercise per week for good heart health. Whether you walk or run, play sports or swim, make sure you make enough active moments in your week. It does not have to be a job — find a physical activity that you enjoy and stick to it.

2. Enjoy healthy fats and avoid unhealthy ones

Fat is fat, right? Not so fast. The diet actually contains both healthy fats and unhealthy ones. Good fats from vegetables, nuts, seeds, and fish can reduce the risk of heart disease, lower bad cholesterol and increase good cholesterol. Some fats, such as omega-3 fats, can even help the heart muscle to beat at a constant rhythm.

“Focus on foods like fish, nuts, avocados, and olive oil. Whenever possible you should have all three of these components in place for launch to maximize profits. ”

3. Get out of a sedentary lifestyle

Even if you exercise, prolonged idle time can adversely affect your heart health. Indifferent activities may include working on the computer, watching television, or reading. Studies show that apathetic behavior may be associated with an increased risk of cardiovascular disease and an overall higher risk of dying from any cause.

To avoid idle periods, be active in your spare time. Create movement in your daily activities and take regular breaks to stretch your legs if you are working at a desk.

“Our healthy heart recommendation for table-based workers is to stand up for at least one minute every half hour and take five minutes of physically active breaks every hour. Studies show that they can significantly reduce the risk of heart disease, ”says Bridget Hill of Yaipo Wellness and Fitness.

4. Do not smoke, avoid smoking

Smoking is known to be harmful to your health, but did you know that it is also harmful to your heart? Studies show that smoking is a major cause of coronary heart disease.

Smoking leads to the accumulation of fat in the arteries, which plays a major role in the deaths caused by smoking. Second-hand smoke is associated with heart disease.

5. Lose extra weight

Being overweight is an enemy of your heart health and brings with it health risks.

“Excess puts extra pressure on the walls of your arteries and makes your heart work harder. It also puts you at risk for developing other diseases, such as atherosclerosis, which can lead to high blood pressure, heart disease, heart attack, and stroke, ”says Rebecca Lee, founder of RN Remedies for Me.

Studies show that being overweight around the waist can put your heart at risk. Excess belly fat is associated with high blood pressure and cholesterol levels, two major risks to your heart health.

6. Avoid overeating by controlling portion

Your diet is very important for your heart health. The nutrients you eat can either help undermine a healthy heart. Eating too much can lead to unhealthy weight gain and a high risk of heart disease, so portion control and healthy choices are becoming more important.

For the past few decades, adults have consumed 300 calories more than they did in 1985. It makes it easy to overeat without knowing the large portions, so one must be careful to stick to healthy serving sizes.

7. Hold your Zs

You may be surprised to learn that sleep is essential for your heart health. This is because deep sleep allows the body to go through periods of low blood pressure and heart rate, explains Chris Brandner, founder of SleepSuve.

“Sleep is the key to a healthy heart. Regardless of age, weight, or smoking habits, people with insomnia are more likely to develop heart disease, ”says Brantner.

Sleep is essential for your overall health, and not getting enough will hurt you in more ways than you realize, especially your heart.

"The body heals itself by replenishing itself and replenishing fuel sources with sleep," said Dr. John H. Snyder, a neuroscientist and sleep researcher at Utsi Naturals. Says Allison Bragger. “One of the leading studies in the field of sleep examined the risk of a heart attack during the day-saving week. These studies have found that jumping forward (at risk of losing sleep) is associated with an increased rate of heart attack and falling back (at risk of falling asleep) is associated with a lower heart rate.

As you can see, getting enough sleep is not a luxury to enjoy during your holidays - it is a daily necessity for your heart health. Take medicine if you need and, and you can consult with a Medicine doctor.

8. Eat foods that are good for cholesterol

High levels of bad cholesterol threaten the health of your heart. Limit the amount of foods that contain saturated fats that can increase your cholesterol. These include butter, lard, lean meats, and whole-fat dairy products. Instead, supplement your diet with foods that naturally lower cholesterol.

"Fill your plate with foods high in soluble fiber, such as beans, sweet potatoes, berries, plums, broccoli, and carrots, which help maintain healthy cholesterol levels," Bowerman suggests.

9. Integrate your heart health with music

You already know that listening to music can help you avoid stress. But did you know that music with a slower tempo can help lower your blood pressure and improve your heart rate?

“Music subconsciously affects our mood. The right kind of music has been proven to have a good calming effect and lower blood pressure. Listening to music for at least 30 minutes a day can lower blood pressure, lower heart rate, and reduce anxiety, ”says Lee.

10. Take care of your teeth

The heart is involved in many activities of the body and can affect the heart through many unrelated activities. You may be surprised to hear that poor dental hygiene can ruin your heart health.

Studies show that there is a link between the bacteria that cause gum disease and the risk of heart disease. Taking care of your teeth and keeping gum disease at bay reduces the body’s inflammatory response. Inflammation of the body and accumulation of substances in the blood worsen heart disease