On average your heart beats around 2.5 billion times over the years in your lifetime. It pumps millions of gallons of blood throughout the entire body. The steady blood flow carries oxygen, nutrients, hormones, other elements, and a wide range of essential cells. In addition, it removes metabolic wastes from the body. If your heart stops beating, many essential bodily functions stop, almost instantly.
It is your heart that deserves the credit for handling a never-ending workload. It's incredible that it works so well, for so long, for so many individuals. It may not work the way it is expected for some people due to various factors such as bad eating habits, lack of physical activity, smoking, diseases, unlucky genes, and many more.
However, here are a few things you can do to maintain a healthy heart for life. While it works well, you should take proper care of it.
Quit smoking — no ifs or buts.
Protecting your heart and blood vessels can be achieved through a variety of methods. Among them is avoiding tobacco. As a matter of fact, smoking is one of the leading preventable causes of heart disease. It is strongly advised that you quit smoking. Making these changes can have a huge impact on your heart health as well as your overall health.
Focus on your belly
Reduce that belly fat. Researchers say that excess belly fat is linked to higher blood pressure and abnormal blood lipid levels. If you have that extra fat surrounding your midsection, it’s time to lose it. Reduce your calorie intake and exercise more to lose it.
Play under the sheets
It's true, sexual activity can benefit your heart health. Sexual activity brings more benefits to your health than just pleasure. It can reduce your blood pressure and lower your chances of developing heart disease. Researchers say that people who involve in less sexual activity are more likely to suffer from cardiovascular disease.
Hobbies for stress relief
Help your mind unwind by doing something you like. Engage in activities like reading, writing or knitting & sewing that help you relieve stress and improve your health. Other hobbies like woodworking, cooking, solving puzzles, playing games, are also good for relieving stress.
Let the music fill your soul
Whether you prefer a smooth & melodious beat or a fast beat, add dance to it because dancing is a wonderful heart-healthy workout. In a similar fashion to aerobics, it increases your heart rate and ensures your lungs are pumping. It can also burn more than 200 cl/hr according to some studies.
Laugh out loud
Do not simply LOL at social media posts. Laugh as loud as possible in your day to day life. No matter where you are in the world, laughing is good for your health whether watching funny movies or cracking jokes with your friends. According to some researchers, laughing can reduce stress hormones, reduce arterial inflammation, and increase the production of high-density lipoprotein (HLD), often called “good cholesterol.”
It's time to stretch
Yoga has the potential to improve your health in many ways like balance, flexibility, and strength. Relaxation and stress relief can be achieved through yoga. Added to that, yoga is also believed to benefit heart health. According to research published in some journals, yoga can lower the risk of cardiovascular disease.
Drink alcohol in moderation
Many things in moderation are good for health. Drinking alcohol in moderation can help you increase your HDL (good cholesterol) levels. It can also reduce the risk of blood clots and damage to arteries. According to experts, red wine especially may be beneficial for heart health. This does not mean you need to drink it for every meal. Moderation is key here.
Move it — move it
Irrespective of your weight, prolonged sitting might shorten your lifespan. Sofa addicts and desk-job-bounders' lifestyles tend to have adverse effects on their blood fats and sugar levels. Taking regular breaks and moving around is very important if you work at a desk. Take a walk at lunchtime, and do some exercise in your free time.
Know your numbers
It is important to keep everything under control your blood pressure, sugar levels, cholesterol, and triglycerides for good heart health. Know the optimum numbers for your age and gender. Work towards achieving and maintaining these numbers. Make sure you visit your doctor regularly. If you want to lead a healthy and happy life, tracking your vitals and maintaining the numbers is the most effective way.
Do your housework by yourself.
Cleaning the floors or vacuuming might not be as enjoyable as a Zumba class or body workout. But these tasks and some other household activities are an excellent way to burn calories and give your heart a little workout. Put on your favourite tunes and enjoy doing your weekly chores.
Consider nuts and dark chocolate
Dark chocolate tastes great and is filled with heart-healthy flavonoids. Flavonoids decrease inflammation and cardiovascular diseases. Tree nuts like almonds, walnuts, pecans etc., are rich in heart-healthy fats, protein, and fibre. Consider eating them regularly as they lower your risk of heart problems. Remember to take them in moderation because they are high in calories.
Have fun like a kid
Don't let fitness bore you. Let the inner child in you come out and enjoy an evening of skating, swimming, bowling, or something else that makes you happy. Have some fun while you burn calories and give the heart a small workout.
Think about pet therapy
We can find so much joy in our pets, beyond their good company. They offer unconditional love along with numerous health benefits. Studies from NIH demonstrate that owning a pet can improve the functions of your heart and lungs. You may also be less likely to die of cardiovascular disease if you own a pet.
Cut the extra fat
Experts say that if your regular diet is low in saturated fats (no more than 7%), you are less prone to heart diseases. Consider reading nutrition labels today if you normally don't do so. You should be aware of the foods you consume and try to avoid foods high in saturated fat.
Find out what makes you happy
You may feel better with a sunny outlook, which even improves your heart health. As per the Harvard Public School of Health, long-term stress, depression, and anger are associated with an increased risk of heart disease and stroke. Staying positive at all times can help you stay happier and healthier for a longer period of time.
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