Everything you do (or don’t do) in the course your life, make a great influence on your health.
That’s right, we can’t change our age, sex and genetics. However our habits and lifestyle can significantly improve or, conversely, impair our well-being.
Your heart is maybe one of the most sensitive organs in your body. Being a vital mechanism, it can be affected by wide variety of factors.
Heart disease takes the lives of thousands Americans each year. Actually it was recognized as the leading cause of deaths in the US.
Heart often suffers from inadequate blood supply. Coronary arteries are the vessels, which normally carry oxygen to the heart muscle.
Poor diet, lack of physical activity, uncontrolled diabetes and high number of other reasons lead to accumulation of fatty plaques within the arteries. With time these plaques grow and narrow vessels’ lumen, decreasing the blood flow.
As a result, certain areas of your body (including the heart) can’t attain enough of oxygenated blood. When this problem occurs, cells begin to die off gradually.
The good news is that we’re still able to prevent cardiac problems even without medications. Here are three main ways to keep your heart healthy:
#1 Quit smoking
It’s probably the best thing you can do for your health.
Smoking causes hardening of your vessels, damages internal lining of the arteries’ walls, decreases oxygenation of your blood and boosts “bad” cholesterol levels. Sounds not so good, doesn’t it?
Numerous studies show that smoking cessation reduces your risks of cardiovascular disease and makes you feel much better.
We understand that it’s easy to say, but not so easy to realize. Ask your healthcare provider to help you find the best way to quit smoking.
#2 Improve your diet
Hamburger, French fries and Cola? Say “hi” to atherosclerosis!
Saturated fats, trans fats, high-sugar and sodium-rich products are the main culprits of the fatty plaques, located in your arteries. That’s why you need to change your diet immediately.
Medical professionals have found that the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) eating plan can really enhance your heart health.
Both of them recommend adding more fruits, vegetables, whole grains and low-fat dairy products to your menu. Choose lean meat and poultry in order to keep your vessels clean.
Don’t try to eliminate all fats from your eating routine. Your body needs them to build hormones and to function properly.
According to the American Heart Association, you need to eat at least two serving of oily fish (salmon, mackerel etc.) a week to fill the need of omega-3 fatty acids. Other sources of healthy fats include nuts, olive oil (or other plat oils) and seeds.
Keep an eye on the amount of alcohol you drink. Recommendations allow taking one beverage a day for women and two – for men.
Actually it was found that red wine contains chemical resveratrol, which can improve your heart health and help maintain optimal blood pressure. But be aware that the benefits are available only if drink in moderation.
#3 Stay active
Sedentary lifestyle usually leads to obesity, atherosclerosis and heart disease.
Regular physical activity helps you maintain healthy weight and reduces your hazards of various health issues.
It is recommended to perform at least 150 minutes of moderate activity or 75 minutes of high-intensity exercises per week. It means that you need to spend 30 minutes or more every day for your training, if you want to stay healthy.
Try to walk more, take the stairs, go to the supermarket by foot instead of riding the bus.
And remember that moving is living!
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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!
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