5 Steps Towards A Healthy Heart
Updated: Apr 7
So, while setting goals to be achieved, working towards maintaining a healthy heart is a step in the right direction.
Reports from heart statistics in the US show that heart disease remains the #1 killer of both men and women in the US.
More so, reports have shown that coronary heart disease is one of the most common types of heart disease, which kills over 380,000 people annually.
Well, these statistics and facts may seem frightening, but with some simple healthy lifestyle, you can have your heart pumping in the right way.
1. Move Your Body Regularly
Yes, you probably will know this from age 4 that regular physical activities such as cardio exercises are a good way to improve your heart health.
Similarly, regular exercises have been linked to increasing the level of High-Density Lipoprotein (HDL), which is commonly referred to as good cholesterol in your body. In the same vein, an increase in HDL in your body leads to a decrease in Low-Density Lipoprotein (LDL) also referred to as bad cholesterol.
According to the American, Heart Association LDL for men should be less than 100, while women should maintain an LDL level above 50 to avoid an increase in the level of cholesterol which can lead to atherosclerosis.
Reports from studies show that regular physical activities can help individuals stave off various cardiovascular complications.
2. Follow a Healthy Eating Lifestyle
Maintaining a healthy heart can mean eating sensibly. By this, you may have to make some healthy choices on your diet such as eating more of fruits, vegetables, whole grains, fat-free or low-fat dairy products.
More so, you can keep a healthy heart by including monounsaturated and polyunsaturated fats from food materials such as avocado, olive oil, and nuts. These food materials help to lower the level of bad cholesterol in your blood, and ultimately enhancing a proper heart functioning.
Trying to eat more of home-cooked meals can be an easy way to maintain a healthy heart since you are likely to monitor what ingredient is in your cooking recipe.
3. Maintain A Healthy Weight
Firstly, maintaining a healthy weight is a function of regular exercise and heathy eating habits.
With a Body Mass Index (BMI) calculator, you can estimate what is a healthy weight for your height as well as your age.
In a study, a moderate association of about 12% was found between an increase in BMI and the chances of coronary heart disease
Maintaining a healthy weight is very important since excess weight lowers the level of good cholesterol “HDL” in your body, and this leads to a higher chance of high blood pressure, heart disease, diabetes, and stroke.
4. Quit Smoking
For your good and the best for your heart, it is time to give up smoking.
Smokers are known to be at a higher risk of developing coronary heart disease, and this happens to be the leading cause of death in the US.
Studies show that smoking tobacco raises blood pressure, narrows the arteries as well as thickening the blood and making more likely to clot - the root cause of heart attack.
More so, studies carried out among a working population of people aged 46 and below showed that smoking is one of the leading risk factors for cardiovascular disease.
5. Consult Your Doctor To Know If You Are At Risk
The only way you can know if you have some chances of developing diabetes, high cholesterol level or even high blood sugar is by consulting your physician.
Similarly, knowing your specific risk factor for any cardiovascular disease can help you to lead a healthy diet and fitness lifestyle.
In a study, it was revealed that there are higher risk factors for cardiovascular disease among people with obesity and hypertension.
Maintaining a healthy heart function is a function of a healthy lifestyle.
Engaging in regular exercises, eating healthy food and even quitting smoking are some healthy lifestyles that can help you to keep your heart away from cardiovascular or coronary heart diseases.
So, while you still have this precious opportunity to lead a healthy lifestyle, do so, because it will help you to maintain a healthy heart that is void of diseases.