Heart health is one of the most critical aspects of your overall health and well-being. A healthy heart means a healthy life, and it is never too late to start taking care of it. Whether you are in your 20s or 70s, maintaining good heart health should be a top priority.
To help you achieve and maintain good heart health, here are the dos and don’ts you should keep in mind.
- Do Exercise Regularly
Physical activities are vital for general well-being. Cardiovascular physical activities keep the heart energetic and in good health. These exercises include walking, swimming, running, jogging, or exercising on a treadmill.
Cardiovascular physical activities enhance oxygen circulation, improving multiple organ health, including the heart. Individuals participating in regular cardiovascular exercise or those who lead physically-active lives are likely to maintain healthy glucose, cholesterol levels, and the right blood pressure. As a result, these individuals are unlikely to experience heart health issues related to inactive lifestyles.
- Do Get Enough Sleep
A lack of sleep can lead to a host of health problems, including weight gain, decreased energy levels, and an increased risk of heart disease.
One of the ways that sleep affects your health is by regulating your metabolism. When you don’t get enough sleep, your body’s metabolism slows down, making it more difficult to burn off calories. This can result in weight gain and an increased risk of obesity. Sleep deprivation can also lead to hormone changes that affect your appetite. This may cause you to eat more, making it difficult to stick to a healthy diet.
Consequently, carrying excess weight puts a strain on your heart, making it work harder to pump blood and oxygen throughout your body. This can lead to high blood pressure, a major risk factor for heart disease.
In addition, studies have shown that people who get less than seven hours of sleep per night have an increased risk of developing or dying from cardiovascular disease.
- Do Take Healthy Supplements
Thanks to technological advances, health specialists have discovered healthy supplements that have been proven to impact human health positively. For example, companies like Essential Formulas have and continue to discover supplements that can improve health and general well-being.
Supplements like Omega-3 fatty acids are believed to be perfect for heart health and lower mortality from heart-related health issues. Folic acid is also thought to lower the chances of experiencing a stroke. Nevertheless, while supplements continue to be praised for their health benefits, seek a doctor’s advice before consuming any.
- Do Avoid Adding Too Much Weight
Obesity and being overweight can lead to elevated cholesterol levels in the blood. High cholesterol levels can cause plaque to build up in the arteries, which can lead to heart disease and stroke. Excessive weight can also cause insulin resistance, which increases the risk of developing type 2 diabetes, another major risk factor for heart disease.
Maintaining a healthy weight is crucial for heart health. Regular exercise and a balanced diet can help manage weight and reduce the risk of heart disease.
- Do Eat Healthily
Your general health is linked to what you eat. As far as healthy eating is concerned, it depends on what you eat and the portion. Overeating can result in weight gain, which isn’t good for your heart. Nevertheless, this doesn’t mean you should avoid eating since it can cause other health issues like malnutrition that can be fatal.
A healthy diet comprises protein, carbohydrates, fats, and vitamins. According to experts, vegetables and fruits should be your closest companion to maintain a healthy lifestyle. Fish like tuna are ideal since they’re a good source of omega-3 fatty acids. Avoid overeating fried and sugary food to prevent body fat accumulation around your vital organs like the heart and liver.
- Don’t Smoke
Besides smoking being linked to causing respiratory system cancers, it’s also associated with deteriorating heart health. Smoking narrows blood vessels in the cardiovascular system, reducing the amount of oxygen reaching the heart. As a result, your heart is forced to work harder to supply your body and brain with enough oxygen, becoming weak with time.
- Don’t Assume You’re Safe
While some people, such as the elderly and those with excess weight, are at a greater risk of developing heart disease, no one is safe from this disease. It’s, therefore, vital to avoid assuming you aren’t at risk or you can’t be diagnosed with a heart condition.
Despite being considered a healthy weight, skinny individuals can also be at risk of heart disease. Skinny individuals may have a high body fat percentage, which can increase their risk of heart disease. Additionally, skinny individuals who are physically inactive and consume unhealthy diets are at a higher risk of developing heart disease.
- Don’t Ignore Checkups
It’s vital to have your heart checked to determine if there are underlying issues that can affect its health. Regular checkups include blood tests that assess your blood pressure, blood sugar, and cholesterol levels. These checkups help the doctor identify an issue as it develops, minimizing the chances of late diagnosis.
- Don’t Neglect Your Dental Health
Dental health and heart health are more closely related than many people realize. Recent research has shown a strong link between oral hygiene and cardiovascular health, and that taking care of your teeth and gums can significantly impact your heart’s health.
One of the main ways in which dental health can impact heart health is through the presence of bacteria in the mouth. When oral hygiene is poor, bacteria can build up and lead to gum disease, which can then cause inflammation in the body. This inflammation has been linked to an increased risk of heart disease, as it can damage the lining of the blood vessels, making them more prone to plaque build-up and clogging.
To keep your heart healthy, it is important to take care of your dental health. This includes brushing and flossing regularly, visiting the dentist periodically, and eating a balanced diet.
- Don’t Stress Too Much
Did you know that stress can negatively affect your heart health? Stress is believed to facilitate inflammation in the body, resulting in high blood pressure. Besides, too much stress can interfere with your exercise and sleep, worsening your heart health. If you’re looking forward to maintaining heart health, avoid stressing as much as possible.
Though the heart is a small organ, it’s the cornerstone of your circulation system. A failing heart is unlikely to function as it should and can result in death. It’s, therefore, vital to ensure your heart is always healthy.
A healthy lifestyle that includes regular exercises, taking enough water, eating healthily, and regular checkups can help your heart remain healthy. You should also avoid consuming sugary, fatty food and smoking to prevent clogging your veins, leading to your heart working harder to pump blood.