How To Take Care Of Your Heart
The heart is really amazing because it never rests and keeps beating your whole life
, at least that's the ideal goal for many people. Having a strong heart makes a world of a difference in the quality of your daily life, work and play.
If you don't take care of your heart properly, how can you expect it to work so hard and perform when you need it too. You need a healthy heart to perform physically for competition, in the gym, playing a sport, or in your everyday life or work, so having a strong healthy heart can go along way.
Taking the extra time to exercise your heart with cardiovascular aerobic exercises where you can activate as many muscles as you can, eat well and stay away from cigarette smoke and you can help prevent or lower your risk of having heart disease or a heart attack.
Tips to help take better care of your heart:
1. Stop Smoking - Smoking cigarettes is the greatest risk factor for getting coronary artery disease and can greatly increase the chance of heart attack by 250%!! Even if you smoked for years stopping now will still improve your heart health and your blood pressure back to normal and your risk of heart attack will decrease to the same levels as a person who never smoked before in their entire life.
2. Reduce Your Blood Cholesterol - The most effective way to do this is by watching your diet. It's not just the cholesterol in the food you eat that is bad for you, it's the saturated fat in your body that can create it's own harmful type of cholesterol. Reduce saturated and trans fats in your diet and only eat 15%-30% of calories in fat in your total daily diet.
Eat less desserts and animal products like meat, eggs, cheese, and other whole dairy products. Increase eating vegetables, dried beans and whole grain breads, and use margarine instead of butter.
3. Exercise - cardio, cardio, cardio! Exercising is beneficial to your cardiovascular system and strengthens your heart muscle, improves circulation, raises HDL (good cholesterol) and decreases the bad LDL cholesterol, and reduces the amount of stress on your arteries and fights the foundation of blood clots.
The best exercises for the heart are aerobic workouts that use major muscles groups for pro-longed sections of time. Examples of aerobic exercises are biking, running, walking, climbing, sports, rowing, racquet sports, swimming, and cross-country skiing.
Aim to workout at minimum of 1 hour of exercise per week, but try to work up to 3-4 hours of exercise each week for the optimal level of benefits for your hearts health.
4. Lower Your Blood Pressure - 25% of Americans and over 50% of people over the age of 60 have high blood pressure. High blood pressure is also called hypertension. People have a greater chance of a heart attack if they have high blood pressure.
Probably the best way to reduce blood pressure is to make sure you are getting the correct minerals in your daily diet.
- Lower sodium in your diet - Check the food labels. Sodium is often found in junk food, snacks, and many processed foods.
- Increase potassium and calcium - Eating vegetables and fruits will provide a great source of potassium. Examples of excellent sources of potassium: apples, bananas, dates, oranges, potatoes, broccoli, beets. Examples of excellent sources of calcium: skim milk, spinach, fish, soybean, broccoli.
by: Sammy Smith
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