Maintaining our heart’s health should always be a top consideration when getting back to a fitter you. There’s plenty of things you can do in helping your heart stay strong and healthy.
Exercise is a vital part of keeping your heart healthy. Taking part in a regular physical activity, especially that requires a lot of exertion helps the heart to adapt to increase endurance, strength and exercise capacity. In addition to keeping cardiovascular disease at bay, regular exercise also contributes to weight loss which removes excess fat from the body, additionally reducing the risk of cardiovascular diseases. Exercise will also keep the body stress free thus reducing blood pressure keeping the heart safe. You can exercise by going to the gym, going for a walk or a jog or even taking part in yoga. For those who will prefer to take walks, look for walking shoes on this website, which are lightweight and comfortable and tailor-made for all feet.
- Keep your weight in check
People who are overweight are at more risk to get heart disease. This is because they are at higher risk to get hypertension, type 2 diabetes and high cholesterol. In order to avoid these illnesses that put you at higher risk of death, consider controlling your weight. Losing weight helps reduce blood pressure. Keeping an average Body Mass Index of between 18 and 23 is ideal and it will keep your body healthy and heart free from risk. Accumulation of fat around the waist keeps the body under higher risk to get cardiovascular disease compared to those who have a pear body shape (with fat accumulated around the hips and thighs).
- Manage your stress
Stress causes a lot of bodily harm, from insomnia, migraines and digestive problems. Stress may also raise cholesterol levels and blood pressure, putting your heart at risk. Some people also tend to stress eat which will lead to accumulation of weight and obesity, putting the heart at further risk. Being angry because of stress also leads to increased chances of having a heart attack. In order to avoid all this, consider meditation or exercise as this will help lower the levels of stress. Additionally, getting adequate sleep at night keeps stress at bay, generally keeping the body healthier.
- Avoid smoking
Smoking has been majorly been related to lung cancer and problems with the respiratory system, but truth is, it affects the heart as much as it affects the lungs. People who smoke cigarettes, pipes, cigars or any other tobacco-based substance are at higher risk to get a heart attack compared to those who do not. Smoking up to 20 cigarettes a day reduces one’s lifespan by 7 years. When you smoke, nicotine in the smoke shrinks the blood vessels making the heart work harder to pump blood. Carbon monoxide in the smoke also reduces the oxygen concentration in the body, making the lungs and heart to work overtime to compensate. This weakens the heart over time, leading to heart failure and death.
- Keep a healthy diet
Keep away from foods that have a high level of cholesterol, sodium, fat and sugar in order to reduce chances of heart problems. Consider taking foods high in fibre content instead. Instead of consuming junk food and meat with lots of salt or sugar, consider taking foods with more fruits and vegetables incorporated. Instead of sodas and energy drinks, consider taking water or coffee. Your heart will be very happy if you stick to a healthy diet.