Cardiovascular disease was recognized as No.1 killer in the US.

Our lives are full of stress, unhealthy foods and bad habits. This can often contribute to serious health problems and even to death.

After several years of sitting in the office, drinking cola and eating chips, cakes etc., fatty plaques begin to build up in your vessels, narrowing their lumen and reducing blood flow. If this occurs in arteries (tubes that carry blood to organs), certain part of the body gets deprived of oxygen.

It's not uncommon that fatty plaques accumulate in the coronary arteries, which supply blood to heart muscles. If your heart doesn't get enough oxygen, it fails to work as needed.

Sometimes problems with nerve signals in the heart may also happen, resulting in arrhythmia.

Credit: Freepik

Credit: Freepik

There is a high number of other health issues, which can deteriorate your heart functioning.

While some of them are inherited or caused by non-modifiable factors, most heart-related troubles occur because of your unhealthy behaviors.

READ MORE: Scientific reasons why women need more sleep than men

It may be not so easy to pay much attention to heart health with modern busy schedule. However we want to show you some ways to improve your well-being and keep your heart healthy:

#1. Have a healthy snack – even if you have only few minutes to put something into the mouth, it would be much better to eat nuts or fruits instead of chewing a chocolate bar. They can relieve your tremendous hunger and satiate your body with heart-friendly omega-3, fiber and vitamins.

Credit: Unsplash

Credit: Unsplash

#2. Breathe slowly and deeply – deep breathing can help you relax and normalize your blood pressure. It's a good idea to perform this practice every day for several minutes to stay healthy and calm.

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#3. Don't skip breakfast – your morning meal is extremely important. It was found that those, who ignore breakfasts, have more chances to gain extra kilos. The best choices for your breakfast are whole grains, low-fat dairy and fruits. These foods fill your body with energy and improve digestion for the whole day.

Credit: Unsplash

Credit: Unsplash

#4. Take a walk – lack of physical activity can seriously boost your risks of numerous health conditions, including heart disease. Even if you don't have time for workouts in the gym, walking in the park after work is better than nothing. Recent recommendations notify that we need to perform at least 30 minutes of moderate exercise a day to stay healthy.

#5. Cut down drinking calories – women often complain of inability to lose weight, even after eliminating high-calorie foods. Try to remember, what did you drink during your day? Soda? Latte with syrup? We often take extra calories with beverages and don't count them. But your drinks may add 100 excessive calories or even more to your daily ration.

Credit: Freepik

Credit: Freepik

#6. Wash your hands and brush your teeth – good hygiene can help you avoid infection, which is known to raise your risks of heart problems.

#7. Go easy on salt – medical professionals advise to cut down your sodium intake to no more than half a teaspoon a day. Consuming too much salt can raise your risks of hypertension. Pay attention on the labels, as many products, you buy in the supermarket, contain certain amount of salt.

Credit: Freepik

Credit: Freepik

#8. Eat chocolate and drink wine – sounds curiously, but that's true. Dark chocolate is full of heart-friendly antioxidants. These flavonoids are contained in cocoa beans, so the higher amount of cocoa is in the chocolate, the more benefits it can give to your health. And what about alcohol? Specialists say that one glass of red wine can enhance your heart health, prevent vessels damage and blood clotting. But be aware that it's only about one glass a day for women and two – for men. Excessive alcohol consumption is associated with serious health problems, like liver dysfunction, heart failure, diabetes etc.

#9. Know your numbers – it's really important to keep under the control your blood sugar levels, heart rate and blood pressure. Statistics shows that many people with heart problems don't even know that their bodies require medical attention.

Credit: Freepik

Credit: Freepik

READ MORE: 5 weight-loss habits that make sense

The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

Please share this with your friends and family and let us know what you think in the comments below.

Credit: BetterMe