Heart disease is the leading cause of death among the American population. Even if this disease runs in your family, you can protect yourself against it by adopting some easy everyday habits.
Improve Your Heart Health
There are various ways in which you can reduce your risk of a heart disease, heart attack, and stroke. Here are some simple tips that can help you to improve your heart health.
Eat Healthy Foods
In order to protect your heart, you should avoid consuming processed food, sugar, salt, white flour-based products, and partially hydrogenated fats. Instead, you should increase your intake of lean protein, fruits, and vegetables.
Also, you need to consume more healthy fats, which are beneficial for improving your blood circulation, reducing your inflammation, and managing your weight.
You should exclude the hydrogenated trans fats from your diet since they can damage the cells and cause inflammation and arterial plaque.
If you have an increased risk of a heart disease, you should consume foods rich in omega-3 fatty acids, such as sardines, salmon, olive oil, hemp, chia, flax seeds, walnuts, and walnut oil.
Improve Your Lifestyle
Unhealthy lifestyle is the main cause of a heart disease. Certain habits, such as a lack of exercise, poor diet, reduced sleep hours, as well as a use of tobacco and alcohol can severely affect your heart health.
Inactivity, unhealthy diet, and stress cause chronic inflammation, which can lead to fibrosis and hypertension. This will increase your risk of a kidney disease, heart attack, stroke, and many other health problems.
From every risk factor for a heart disease, high blood pressure might be the most challenging to control, especially because of its relationship to your emotions and thoughts.
This is why a reduction of your stress levels is essential for preventing a heart disease. One of the most effective ways to manage your levels of stress is to practice meditation.
By meditating only a few minutes a day, you will significantly improve your cardiovascular health. According to a recent study, the people who practice meditation on a regular basis have lower blood pressure and pulse rate.
Another study showed that meditation is beneficial for reducing the thickness of the left ventricle, which is a major culprit for high blood pressure.
Manage Your Weight
If you are overweight, you have a significantly increased risk of a heart disease. In order to shed your excess pounds, you should increase your physical activity and reduce your consumption of sugars and carbohydrates.
Keep in mind that by making sudden and intense changes, you can only worsen the situation. Instead, you should make gradual alterations to your diet regimen and everyday workout routine.
Smaller diet and exercise adjustments will provide you with long-term results.
Be Patient While Making Changes
In order to protect yourself against a heart disease, you need to make some changes in your life. However, this transition to a healthy lifestyle is usually very difficult. You need to make a plan and to start slowly.
Change only a few items in your diet, slowly increase your physical activity, and gradually expand the time you spend on meditation.
These small changes will improve your cardiovascular health, increase your energy levels, strengthen your immune system, and enhance your mood.