The heart pumps the blood throughout the body through the circulatory system, supplying oxygen and nutrients, and removes carbon dioxide and other wastes. It supports other bodily function. Without it, we would not be able to do the things we love right now. Therefore, it is best to take care of our heart so we can make the most out of life.
We’ve gathered a list of things you can do to help keep your heart healthy.
Get a good sleep
While sleep requirement varies from age to age, a healthy adult will need between 7-9 hours of good sleep to function at their best. The quality of sleep affects not just your heart but also includes your productivity, immune system, emotional balance, brain function and, even your weight.
When you don’t get good-quality sleep, there are higher risks of developing heart disease.
Maintain a healthy lifestyle
There are many tips available on how to maintain a healthy lifestyle but the very basic is just eating the right food and exercising regularly. With a healthy lifestyle, you can keep your blood pressure, cholesterol, sugar levels in the normal range which reduces your risk of heart diseases. Simple changes like:
- Limit your alcohol intake since it can raise the levels of some fats in the blood and may lead to high blood pressure.
- Cut back on salt. When there’s extra sodium in your bloodstream, it pulls water into your blood vessels, increasing the total amount (volume) of blood inside your blood vessels. With more blood flowing through your blood vessels, blood pressure increases. Increased blood pressure can have major risks, that should be consulted with a doctor.
- Avoid saturated fats that are mainly found in meat and dairy products. that can increase your cholesterol. If cholesterol gets out of control, it can clog your arteries and leads to heart disease and stroke.
- Keep your sugar level normal since high glucose can damage your blood vessels and the nerves that control your heart. Simply cutting out sugary food can make a difference.
- Look out for your weight. An overweight body can change the structure and function of the heart and increases the risk of heart diseases.
- Quit or avoid smoking. Smoking damages the lining of your arteries and can lead to a fatty build-up. Smoking can also reduce the amount of oxygen in your blood.
Regular check-ups are important too, have your blood pressure, sugar level, and cholesterol checked to keep your heart healthy.
When you exercise regularly, you lower your risk of heart disease. Exercising for 30 minutes or more daily can help you lose weight, improve your cholesterol level, and even lower your blood pressure by as much as five to seven points.
You can break up long periods of sitting by standing up or walking around. Exercising or moving for 30 minutes provides many health benefits. Just as exercise strengthens other muscles in your body, it helps your heart muscle become more efficient and better able to pump blood throughout your body.
Manage your stress and emotions
There are positive health benefits when you balance strong and healthy relationships and manage your stress effectively.
Emotional stress like anger or depression can be risk factors for heart disease, and therefore happiness plays a vital role to protect your overall heart health.
Good health is essential to a healthy heart. You are never too old or too young to begin taking care of your heart. The younger you start living healthy, the better the results. Take action now in living a healthy lifestyle to prevent heart disease.