Heart disease is the leading cause of death in many countries, but there is still a lot you can do to prevent getting sick because of a lack of health care. Making time to take care of your heart should be practiced daily and it can be as easy as everything you do in a typical day. Giving your heart all the love t deserves on a daily basis should be at the top of your priorities.
Find below some tips/tricks examples of how to easily take care of your heart.
What is a healthy heart?
A healthy heart is a vital organ that pumps blood throughout the body. It is about the size of a fist and is located in the chest, behind the breastbone. A healthy heart has four chambers - two upper chambers called the atria and two lower chambers called the ventricles. The right side of the heart pumps blood to the lungs to pick up oxygen, while the left side of the heart pumps oxygen-rich blood to the rest of the body.
A healthy heart is strong and efficient, with a regular rhythm and a normal heartbeat rate of between 60 and 100 beats per minute at rest. It is important to maintain a healthy lifestyle, including regular exercise and a balanced diet, to keep the heart healthy and functioning properly.
How to improve your heart health
- Stay active: regular exercise like for example taking a 30-60 minutes (a day) brisk walking, running, cycling, swimming, or any other activity that gets your heart rate up, either outdoors or indoors on a treadmill, it does not matter, the most important is to keep your body busy moving.
- Eat healthily: try to always cook balanced meals with high protein content, low fats and carbohydrates. Prioritize veggies and fruits, whole grains, lean protein and healthy fats over processed foods, saturated and trans fats, and excess salt and sugar such as fries or candies.
- Drink properly and healthy: avoid sugar-enriched drinks and always hydrate yourself. Limit alcohol intake: drinking too much alcohol can damage your heart muscle and increase the risk of high blood pressure, stroke, and other heart-related problems. It's important to limit alcohol intake to moderate levels.
- Maintain a healthy weight: Obesity or being overweight can put extra strain on your heart, so maintaining a healthy weight is essential for overall heart health.
- Do not smoke!: Smoking can lead to the hardening and narrowing of the arteries, which can increase the risk of heart disease. Quitting smoking can help to improve heart health.
- Sleep well: getting a good night's rest is fundamental (recommended 7-8 hours of sleep).
- Manage stress: stress can affect heart health, so it's essential to find ways to manage stress levels. Manage your stress level through meditation, yoga, deep breathing, a warm bath, socializing with your loved ones, reading a good book, or watching a nice movie.
- Check your health regularly: maintain your regular checkups and consistently consume prescribed medications or daily vitamins if the food you eat does not provide those. It is important to get regular check-ups from your doctor to monitor your blood pressure, cholesterol, and blood sugar levels. This can help detect and manage any health problems before they become serious.
By following these steps, you can help to improve your heart health and reduce the risk of heart disease.