Make sure you are Moving Every Day
Cardiovascular exercise can help combat cardiovascular diseases and boost overall physical and mental health. It is recommended that the American Heart Association recommends five 30-minute moderate workouts every week. For those who aren’t able to do intense exercises, they’re not the solution – we recommend working non-exercise thermogenesis (NEAT), which is the energy we expend for all the things we do that are not eating, sleeping, or doing sports-related exercise, into your routine. Gardening and cleaning, sweeping, opting to walk up the stairs, and parking further away from the parking lot are excellent ways to get more activity, even if you’re not able to make time to exercise in the gym.
Develop Muscle
Training for strength is a great complement to cardiovascular exercise, as it tightens muscles and reduces fat. According to the American Heart Association recommends getting in two days of moderate to high intensity resistance training per week. With just a few dumbbells you can strengthen at home as effectively as you do in the fitness center!
Keep a Healthy Weight
Being healthy in blood pressure, weight and total cholesterol have an impact on the health of your heart. Healthy weight goals are different to each individual, however there are general guidelines for cholesterol and blood pressure. Consult with your physician to determine the best weight based on the factors you have like age and the height.
Verify that you are not suffering from Diabetes.
If diabetes is not properly treated, it can cause heart disease and other complications. Test for diabetes by taking an easy blood test. If you are suffering from diabetes, there is various ways to manage it with the supervision of a doctor.
Be healthy
A balanced diet that is rich in heart-healthy food items is crucial for a healthy heart and life style. The berries, salmon, nuts and oats are some of the cardiovascular “superfoods” that may help lower the risk of developing atherosclerosis. Chocolate with dark chocolate also is included on the list and can be an excellent way to satisfy your sweet craving (in in moderation).
Eliminate junk food
To reap the full benefits of a healthy diet it is recommended to limit the consumption of food items that aren’t nutrient-rich. Sugars added to your diet along with saturated fats, as well as excessive sodium adversely affect cardiovascular health and overall health. If consumed in large amounts, these foods can lead to weight gain, elevate the blood pressure and block blood vessels, which are all potential risk factors for heart diseases.
Make it a point to be happy
Happy heart = healthier heart. Find time to do things you like, whether by yourself or with those you cherish, sh and other activities that are not tied to your house and work. Spending time with yourself can ease anxiety and boost your mood, laying the basis for a heart-healthy lifestyle.
Rest well
Sleep is good for the body and reduces stress levels and improves overall health. To get the most benefit it is recommended to sleep for 7 hours every night. Establishing a relaxing bedtime routine and an established schedule for going to bed and getting up at the same time every day are great methods to establish healthy sleeping routines. Being active and getting sun throughout the day can help in enhancing the quality of your sleep.
Manage your stress
Stress increases cortisol levels, which can result in weight gain, a significant risk of heart disease. Stress can also affect overall happiness and increase the likelihood of suffering from depression and anxiety. A lot of other things in this list could aid in reducing stress, as well as engaging in positive self-talk and taking regular meditation sessions throughout the day.
Stop smoking
The best option for your heart and overall well-being. Smoking cigarettes is the leading cause of premature deaths within the United States, and when coupled with other risk factors, smoking can increase the risk of these factors.
It is evident that a lot of these tips are interwoven. Achieving a healthier heart is certain to have an impact on your overall health!
