If your family members have heart disease, you could be anxious about having it yourself. Understandably, for each year, about 1 million people die of cardiac-related problems in the United States. But also take into account that genetic tendencies do not single-handedly determine your likelihood of getting heart disease. Various other factors can offset genetic predisposition; altogether, these approaches will affect your heart health over the long term in a more significant way. Here are a few tips for supporting and sustaining a healthy heart.
How You Can Have a Healthy Heart
If you add a sedentary lifestyle to poor nutritional habits, a dangerous scenario ensues, for it can lead to many health issues (for instance, coronary heart disease). You can ward off heart trouble by making lifestyle changes now. Below are some useful suggestions that can have a pronounced effect on your heart.
* Take in generous portions of vegetables, fruits, whole grains, and other fiber-rich foods, as they’re all helpful for your heart.
* Ensure that seafood is part of your diet, and that you consume at least two portions of fish per week.
* Take inventory of your consumption of saturated and trans fat, and keep track of your cholesterol. 30% of your daily caloric requirements can come from fat; that’s it. One of the ways to lower your intake of saturated fat is to eat less animal fat. And refrain from eating hydrogenated vegetable oils to lower trans fat from your diet.
* Avoid too much sodium. Reducing your salt intake will improve the health of your heart.
* Pick out the reduced- or fat-free dairy products.
* Look to get nutrients from your food as opposed to just your vitamins. The vitamins and minerals contained in artichokes, for instance, are pleasant tasting and provide a lot of health advantages.
* Start exercising, if you don’t currently do so. It’s essential for a strong heart. As well as regulating blood pressure and cholesterol, exercise also helps prevent diabetes. Exercising for half an hour five times per week will benefit you throughout life. 30 minutes can be broken in 15 minutes at a time; for example you can swim in the morning and late afternoon. However, stay away from fad diets if you are overweight, as these diets do not provide long-term benefits. Such diets also place a burden on your body as well as your heart.
* Consider tai chi. Along with helping people of all ages and conditions with posture and balance, it promotes a healthy heart.
* Do not smoke. This is crucial for safe guarding the health of your heart.