Tips for Healthy Heart


Unfortunately, many health problems cannot be prevented and heart disease is no exception. Sometimes it affects people who not have any risk factors, while those who are at high risk group never develop any problems. Just about all conditions are caused by a combination of several factors including factors that cannot be modified such as family history, environmental factors, etc. There are, however, ways to reduce the risk of heart disease and keep your heart healthy.

Watch your diet. The foods you eat and beverages you drink have a major impact on your heart health. For instance, foods which high in saturated and trans fats increase the risk of high cholesterol, high blood pressure and diabetes all of which are associated with increased risk of heart disease. If you want to keep your heart healthy, eat a healthy diet which includes lots of fruits and vegetables, whole grains and low fat diary products. Also, cut back on salt and make sure to eat fatty fish at least once per week. It is the best source of omega-3 fatty acids which promote heart health.

Do not smoke or get help if you cannot quit on your own. Nicotine and other substance in tobacco constrict blood vessels and cause damage to their inner lining. People who smoke are twice more likely to have a heart attack than non-smokers. You are therefore highly recommended not to start smoking and ask your doctor for advice if you smoke and cannot give up this unhealthy habit on your own.

Be adequately physically active. Regular exercise helps maintain a healthy body weight and lowers the risk of high blood pressure, high cholesterol and diabetes as well as reduces the harmful effects of stress. Ideally, you should be physically active at least 30 minutes most days of the week with activities such as walking but, start slowly and increase intensity and duration of exercise gradually if you have not been physically active for a longer period of time. To challenge yourself perhaps take lessons or courses for improving your fitness level and gaining a qualification.

Lose excess pounds/maintain a healthy body weight. Overweight is not merely a cosmetic issue but it has also been shown to increase the risk of a number of health problems including heart disease and even some types of cancer.

Learn stress management techniques. Stress cannot be avoided but it is possible to reduce its harmful effects on health by learning stress management techniques. They refer to various relaxation methods ranging from meditation, yoga, listening to music, taking a walk in the park, etc. Which stress management technique to choose is completely up to you as long as it helps you relax and calm down.

Get regular screenings. In the first place, be sure to check your blood pressure, cholesterol and blood sugar levels on a regular basis. Early detection and treatment of high blood pressure, high cholesterol and diabetes dramatically reduce the risk of heart disease.

Remember the signs of trouble. Sometimes heart disease is detected only after having a heart attack, stroke or heart failure. But it is often accompanied by early warning signs which indicate that you may have a problem such as shortness of breath, chest pain, coldness or/and numbness in you legs or arms and fainting. There may be other symptoms such as swelling of the legs, rapid/slow heartbeat and dizziness, depending on the type of heart disease.