Healthy Habits for a Stronger Heart and Lower Cardiovascular Risk
One of your body’s most labor-intensive organs, the heart continuously pumps blood to every part of it. Adopting lifestyle changes can be essential for maintaining your heart health and lowering your risk of developing the condition.
We need to talk about some easy but powerful lifestyle adjustments that can keep your heart healthy and lower your risk of developing cardiovascular problems.
Heart Healthy Habits
1. Eat a Heart-Healthy Diet
The key component of the most effective heart health is balanced, heart-health foods. Think about,
Fruits and Vegetables
- Look for five servings or more each day.
- They are a good source of fiber, important vitamins, and minerals that support heart health.
Whole Grains
- For more fiber and minerals, choose whole grains rather than refined grains.
Lean Proteins
- Choose a heart-healthy diet, and lean protein sources, such as fish, poultry, and lentils.
Healthy Fats
- Olive oil, almonds, and avocados are good sources of heart-healthy fats that can replace saturated and trans fats.
2. Stay Active
Strengthening your heart health and reducing your risk of cardiovascular disease can be accomplished through regular exercise.
Try to exercise for at least 150 minutes a week at a moderate intensity or 75 minutes at a strenuous intensity. This can be done in shorter sections throughout the day or in 30-minute sessions five days a week.
3. Maintain a Healthy Weight
Obesity and being overweight can put stress on your heart and raise your chance of developing heart disease.
Your cardiovascular risk can be greatly decreased by achieving and maintaining a healthy weight through a mix of diet and exercise.
Read: Green Commuting — Biking or Walking to Work for Fitness and Sustainability
4. Control Your Blood Pressure
Heart disease is primarily brought on by high blood pressure. Check your blood pressure frequently, and manage it with the help of the doctor who treats you. It can be controlled with lifestyle modifications like consuming less salt, getting more exercise, and using prescription medications.
