10 ways to keep your heart healthy
Following a low fat, and fiber rich diet is essential to keeping your body and your heart in good health. With heart disease claiming millions of people across the world now is the time to keep an eye on your current diet, exercises, and stress level, where the use of something like bubba og may come in handy to ensure that you do not become the next victim. With a few simple changes, you can increase your stamina and provide yourself with a quality of life that you never thought was possible.
1 Follow A Low Fat Diet
A diet rich in fats is one of the leading causes of heart disease. It not only clogs your arteries but can trigger other conditions of the heart some of which can be fatal including heart attacks and stroke. You want to make sure that your daily diet consists of lean meats with very little saturated fats. Additionally it is a good idea to pull the skin off your poultry as well as eating low-fat and fat-free dairy products. Check all baked goods and crackers for Trans fats and partially hydrogenated vegetable oils.
2 Add Fiber to your Daily Diet
Following a diet rich in fiber lowers your blood cholesterol levels and gives you the sense of feeling full longer. This will help curtail those eating binges that can put on significant weight gain another critical contributing factor to heart disease. Some good examples of fiber-rich foods would be fruits, vegetables, whole grain cereals, breads, legumes.
3 Keep Your Cholesterol Intake to Under 300 MG Daily
While eating lean meats is an excellent way to start your road to good heart health you also want to monitor the cholesterol levels on the various foods you consume. A good practice would be to check the ingredients before purchasing. It is recommended that you keep your cholesterol level intake to under 300 mg daily. Cholesterol is found in animal meats and dairy.
4 Eat Fish
Eating fatty fish such as mackerel, salmon, albacore tuna and sardines is an excellent way to lower your blood triglycerides also known as fats. It is advised that you follow a diet with fish at least twice a week. Another good supplement Omega 3 is a terrific way to battle cholesterol problems. In fact the American Heart Association has advised that individuals who incorporate these into their diet have noticed a drastic decrease in plaque building in the arteries and have significantly reduced their chances of dying from a sudden heart attack.
5 Monitor Your Heart
In order to keep your heart healthy, you have to know where your heart’s health is currently. Then, by monitoring your heart with the EKGraph from Sonohealth, you will be able to see if the changes you are making to your lifestyle are actually helping you or if you need to find a different way to improve your hearts health.
6 Exercise Daily
Get at least 30 minutes of moderate exercise to keep your weight down and your heart in good shape. Some recommended exercises would be aerobic types such as brisk walking, bike riding, and stair climbing to name a few. Not only will these exercises help you lose the weight and maintain your heart health they also contribute to building up your healthy cholesterol levels which go hand in hand to keeping you feeling your best.
7 Drink In Moderation
While there is no harm in an occasional drink, it is suggested that you drink no more than one average sized drink daily. Anything above this can increase your calorie intake and contribute to weight gain and the onset of high blood pressure.
8 Stop Smoking
Smoking poses a significant risk to your heart. Not only does it contribute to other illnesses such as cancer it reduces your body’s oxygen supply and cause your blood vessels to constrict. These factors alone can cause heart attacks and strokes and significantly damage the muscle of the heart. Those who stop smoking have their risk of heart disease drop immediately. After hearing this statement, this should want to make you quit smoking straight away, but it is easier said than done. With this being said, it is not impossible. There are many ways that this can be a smoother transition. For some, they have made it their new years resolution to give this up. To achieve this, you might want to try nicotine patches, nicotine gum or even vaporizers like Crafty. So now it is up to you to make a decision.
9 Avoid Stress
Having a lot of stress in your personal and professional life can affect the other risk factors that contribute directly to heart disease. Additionally dealing with stress by eating poor food choices, smoking or drinking can increase these effects dramatically. If you find that you are in a situation where you have a lot of stress you might want to talk to your primary care physician. There are tons of stress management programs and other services available to help combat stress.
10 Get Annual Check Ups
You should see your doctor every year and get any tests to verify your cholesterol and other levels as needed. Also, take all medications to ensure you are keeping your body in good health.