6 Surprising Ways to Improve Your Heart Health Naturally in 2023
Cardiovascular disease (CVD) refers to certain diseases that alter the proper functioning of the heart and its blood vessels. They are divided into: coronary heart disease, cerebrovascular disease, rheumatic heart disease, congenital heart disease etc.
Here are some ways to boost your heart health naturally:
Reduce your daily sodium intake
The American Heart Association recommends consuming no more than 2,300 milligrams per day because sodium has the potential to increase high blood pressure, which often increases the risk of heart failure. To boost your heart health, make sure you reduce the amount of sodium in your diet.
Reduce your saturated fat intake
These saturated fats can lead to atherosclerosis: the buildup of hard plaque in the arteries. Any meat fat is high in saturated fat and should be avoided. Eat lean meats, such as eye round roast or sirloin tip. High-fat dairy products should be avoided for good heart health.
Eat lots of fruits and vegetables
They contain nutrients and are low in calories so they maintain a moderate weight and reduce inflammation. Eating fruits and vegetables is recommended because it does not affect the heart negatively but has antioxidant properties that fight against cardiovascular diseases.
Spend less time sitting
Sitting all the time is relaxing but it does more harm than good compared to standing, walking and running. According to the American Heart Association (AHA), physical inactivity is associated with an increased risk of heart disease and early death. Engage in physical activity as much as you can.
Avoid smoking
It has become a habit of millions of people especially the youth. Smokers die at a young age! For better heart health, quit smoking.
Smoking is caused by chemicals in cigarettes that build up plaque in blood vessels, thereby blocking the easy flow of blood to the heart. It is more than a lifestyle, it can be stopped.
Maintain a moderate weight
If you are able to avoid obesity and persistent weight gain, your heart does not have the strain to pump enough blood to circulate throughout your body. Consult a doctor for further advice.
Bonus points:
Increase your dietary fiber intake
Always make sure you have fiber in your diet. Fiber helps lower cholesterol, lower blood pressure, improve insulin sensitivity, improve blood lipid profile and reduce the risk of coronary heart disease.
Add a fiber to your diet today!
FAQs
Do heart health supplements work?
There is a lot of hype about heart health supplements, some have proven health benefits while others have not. If taken in excess, it becomes toxic to the heart but if taken in proper proportion, yes it can be helpful for heart health.
What are the signs of poor heart health?
The human body is designed to send emotions and warning signs and symptoms when there is a dysfunction and intruding body. Symptoms appear only when the human heart is in danger. They are;
- chest pull
- neck pain
- chest pain
- Weakness in legs or arms
- shortness of breath
- Angina
- Numbness, etc
How can I check if my heart is healthy?
There are simple medical tests to check if your heart is healthy or not. These tests are: electrocardiogram, blood test, echocardiogram test, coronary angiogram, magnetic resonance imaging, coronary computed tomography angiogram, exercise stress test, etc. Your heart is the foundation of our body. Make sure it is always hygienic.
Can an ECG detect a blocked artery?
Yes I can. An ECG is used to determine irregular heart rhythms (arrhythmias), blocked or narrowed arteries in the heart (coronary heart disease), etc.
How can I check my heart rate at home?
You can check your heart rate at home by doing the following:
- Get a watch with a second hand
- Place your index and middle finger on the inside wrist of the other arm, just below the base of the thumb.
- Count how many taps you feel in 10 seconds.
- Multiply that number by 6 to find your heart rate for 1 minute.
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