The heart is a muscular organ that pumps blood through the blood vessels of the circulatory system. It is responsible for everything that gives your body life. Whatever functions a person carries out in his daily life are because of the functioning of the heart. Having said that, whatever you do throughout your day affects the health of your heart directly. Therefore, it is important to take very good care of the organ that is responsible for infusing life in your body.
Here are the 5 tips that are necessary for you to keep your heart healthy and fit.
1. Control your cholesterol
Cholesterol is an organic molecule that is found in all the cells of the body and it also produces hormones, vitamin D, and bile acid. It is very important to control cholesterol level as a reduction in cholesterol level also reduces the risk of suffering from heart disease. Cholesterol is highly associated with heart diseases. One can low the cholesterol level by keeping the total fat intake low. The cholesterol level fluctuates with the food we eat ad dairy products, fried food, meat are all high in fat and can increase the level of cholesterol. Such food items should be consumed in a limited quantity.
2. Maintain your weight
According to the studies, people carrying excess have higher chances of suffering from heart disease than those who are fit. Staying active and doing regular physical exercise plays an important role to maintain weight. Try making exercise your daily habit and aim for at least 30 minutes of exercise. It has been believed that little weight loss increases heart health. It improves metabolism and boosts heart function. Stomach fat is linked to high blood sugar levels and high blood pressure and both blood pressure and blood sugar level, are the major risk factors for heart disease.
3. Reduce the consumption of alcohol
Alcohol throws a major effect on the cardiovascular risk factor. According to researchers, alcohol consumption of three or more drinks per day raises blood pressure which is one of the main causes of heart diseases. Alcohol increases triglyceride levels and high triglyceride levels are associated with an increased risk of heart disease. Heavy alcohol consumption is also responsible for the imbalance between oxygen needs and oxygen delivery to the heart muscle. It also interrupts the blood flow to the brain which leads to stroke. In addition, even moderate drinking increases the risk of hemorrhagic stroke. Congestive heart failure is the most rapidly increasing cardiovascular disease and it occurs when the heart is weakened and unable to generate sufficient output. Consumption of alcohol for several years makes the heart weak which leads to congestive heart failure.
4. Manage stress
Stress takes a toll on the heart. Researchers found that there are many factors that can lead to cardiovascular disease and high cortisol level is one of the heart risk factors. Cortisol is a hormone that is released in response to stress and blood glucose concentration. Cortisol increases glucose level which is an important factor in causing diabetes, which is a condition linked to increased heart disease risk. Cortisol can cause a damaging effect on the heart. Cortisol also alters the response of the immune system and suppresses the digestive system. It weakens the action of the immune system.
5. Eat Healthy food
The most important way to maintain a healthy heart is to adopt a healthy lifestyle. A healthy diet throws a great effect on the heart. Limiting the amount of trans fat you eat is an important step to reduce the cholesterol level, which in turn will reduce the risk of chronic disease. Fruits and vegetables contain many substances that reduce the risk of coronary disease and they are rich in vitamins and minerals. Also, they are low in calories and rich in fiber. Whole grains are also a good source of fiber and nutrients which helps in regulating blood pressure and heart health. What we eat is important but how much we eat is equally important. In order to control your heart health one has to control the food portions also. Try taking small portions of fatty food and large meals of food that provide vitamins, fiber, and enough nutrients. No one can dispute the fact that heart health is very important for life. Try these 5 tips and share it with your family and friends too. Also, share your opinions in the comment section below.
Tags: 10 Ways to keep your heart healthy, How to keep heart healthy and strong, How to prevent stroke