A balanced diet and lifestyle are vital for heart health. Alternative therapies and lifestyle modifications can help you to improve your heart health and lower your chance of having a heart attack. However, it is critical to verify that any lifestyle modifications do not conflict with any drugs you may be taking. Hence, before attempting any alternative remedies, always visit your doctor.
When heart attack symptoms are present, other therapies are not recommended. A heart attack is a potentially fatal condition, and symptoms should be treated as soon as possible by skilled emergency medical personnel.
While the following therapies should not be utilized during a heart attack, they may be used to lower your chance of having a heart attack. They can also be used as part of a comprehensive therapy strategy following a heart attack.
30 Ways to Keep Your Heart Healthy
1. Quit smoking without any ifs, ands, or butts
There are several precautions you may take to safeguard your health and blood vessels. One of the best is to avoid cigarettes.
Indeed, smoking is one of the most preventable risk factors for heart disease. The American Heart Association (AHA) Trusted Source, National Heart, Lung, and Blood Institute Trusted Source (NHLBI), and Centers for Disease Control and Prevention Trusted Source (CDC) all recommend you to quit smoking or using other tobacco products. It can have a significant impact on not just your heart but also your entire health.
2. Focus on your middle
That is, concentrate on your midsection. Excess belly fat has been related to increased blood pressure and dangerous blood lipid levels, according to research published in the Journal of the American College of Cardiology. If you have excess fat around your midsection, it’s time to lose weight. Eating less calories and moving more can have a significant impact.
3. Knit a scarf
Put your hands to use to assist your thoughts relax. Knitting, sewing, and crocheting are all activities that can help alleviate stress and improve your ticker. Other soothing activities, such as woodworking, cooking, or solving jigsaw puzzles, may also assist to relieve stress.
4. Using beans, you can amp up the flavor of your salsa
Salsa is a tasty and antioxidant-rich snack when served with low-fat chips or fresh vegetables. Mix in a can of black beans for an extra injection of heart-healthy fiber. A diet high in soluble fiber, according to the Mayo Clinic, can help decrease your level of low-density lipoprotein, or “bad cholesterol.” Oats, barley, apples, pears, and avocados are also high in soluble fiber.
5. Let the music to move you
Dancing, whether to a rumba beat or a two-step music, is a fantastic heart-healthy activity. It elevates your heart rate and gets your lungs pounding, much like other kinds of aerobic exercise. According to the Mayo Clinic, it can also burn up to 200 calories or more every hour.
6. Go Fish
Eating a diet rich in omega-3 fatty acids can also help ward off heart disease. Many fish, such as salmon, tuna, sardines, and herring, are rich sources of omega-3 fatty acids. Try to eat fish at least twice a week. If you’re concerned about mercury or other contaminants in fish, you may be happy to learn that its heart-healthy benefits tend to outweigh the risks for most people.
7. Laugh loudly
Don’t just LOL in emails or on Facebook. Laugh out loud in everyday situations. Whether you enjoy watching hilarious movies or laughing with your pals, laughter may be beneficial to your heart. According to the AHA Trusted Source, research shows that laughing can reduce stress hormones, reduce artery inflammation, and increase levels of high-density lipoprotein (HDL), popularly known as “good cholesterol.”
8. Make it longer
Yoga can help you increase your strength, flexibility, and balance. It can assist you in relaxing and relieving tension. Not only that, but yoga has the ability to enhance heart health. Yoga has the ability to lower your risk of cardiovascular disease, according to study published in the Journal of Evidence-Based Complementary & Alternative Medicine Trusted Source.
9. Raise your glass
Modest alcohol drinking can help boost HDL, or healthy cholesterol levels. It can also assist to avoid blood clots and arterial damage. According to the Mayo Clinic, red wine in particular may have heart-health benefits. That is not to say you should drink it at every meal. The idea is to drink alcohol only in moderation.
10. Avoid using salt
According to experts in the New England Journal of Medicine, reducing the average salt intake in the United States to half a teaspoon per day would dramatically lower the number of persons who get coronary heart disease each year. According to the authors, salt is one of the primary causes of growing healthcare expenses in the United States. Processed and restaurant-prepared meals are notoriously heavy in salt. Therefore, before you go out and get your favorite fast-food fix, think carefully. If you have high blood pressure or heart failure, you should use a salt alternative like Dash.
11. Move it again and again
Long durations of sitting, regardless of weight, may shorten your life, warn experts in the Archives of Internal Medicine Trusted Source and the American Heart Association Trusted Source. The couch potato and desk jockey lifestyles appear to have a negative impact on blood lipids and blood sugar levels. Remember to take regular pauses to walk about if you work at a desk. Take a walk during your lunch break, and get regular exercise in your spare time.
12. Understand your numbers
Controlling your blood pressure, blood sugar, cholesterol, and triglycerides is critical for heart health. Discover the best levels for your gender and age group. Take the necessary procedures to achieve and maintain such levels. Remember to visit your doctor on a frequent basis. Keep solid notes of your vitals or lab statistics and bring them to your appointments if you want to please your doctor.
13. Consume chocolate
Dark chocolate includes heart-healthy flavonoids in addition to being tasty. According to researchers in the journal Nutrients, these chemicals can decrease inflammation and lessen your risk of heart disease. Dark chocolate, rather than oversweetened milk chocolate, can be beneficial when consumed in moderation. When you want to satisfy your sweet taste, try a piece or two of dark chocolate. There is no need to feel guilty.
14. Increase the difficulty of your housekeeping
Vacuuming or cleaning the floors isn’t as energizing as a Body Slam or Zumba class. But, these activities, as well as other domestic responsibilities, keep you moving. These may offer your heart a good workout while also burning calories. Turn on your favorite music to put a spring in your step while you do your weekly duties.
15. Go crazy!
Almonds, walnuts, pecans, and other tree nuts pack a high concentration of heart-healthy fats, protein, and fiber. They can help lessen your risk of cardiovascular disease if you include them in your diet. Keep the serving size minimal, advises the AHA Trusted Source. While nuts are abundant in nutrients, they are also heavy in calories.
16. Be a child
Exercise does not have to be monotonous. Let your inner kid to take the lead by going roller skating, bowling, or laser tag. You may have fun while burning calories and working out your heart.
17. Consider animal therapy
Our dogs provide more than just companionship and unconditional affection. They also have a lot of health advantages. According to the National Institutes of Health (NIH), keeping a pet may assist enhance your heart and lung function. It may also help reduce your risk of dying from heart disease.
18. Begin and end
Start, then stop, then start again. During interval training, you alternate bursts of intense physical activity with bouts of lighter activity. According to the Mayo Clinic, doing so can increase the quantity of calories burned when exercising.
19. Reduce the fat
The USDA recommends limiting your saturated fat consumption to no more than 7% of your daily calories to reduce your risk of heart disease. Consider beginning today if you don’t regularly check nutrition labels. Take inventory of your diet and avoid foods high in saturated fat.
20. Consider taking the scenic route home
Put your phone down, forget about the motorist who cut you off, and enjoy the journey. Driving without tension can help decrease your blood pressure and stress levels. It will be appreciated by your cardiovascular system.
21. Make room for breakfast
The first meal of the day is crucial. Having a good breakfast every day can help you keep your diet and weight in check. Choose the following ingredients to make a heart-healthy meal: entire grains (oatmeal, whole-grain cereals, or whole-wheat bread) lean protein sources (turkey bacon or a modest amount of nuts or peanut butter) low-fat dairy products (low-fat milk, yogurt, or cheese) fruits and vegetables.
22. Play with the sheets
You may even play on top of the sheets! That’s true, having sex may be beneficial to your heart. Sexual activity may provide you with more than simply pleasure. It may also aid in the reduction of blood pressure and the risk of heart disease. According to research published in the American Journal of CardiologyTrusted Source, less sexual activity is connected with greater incidences of cardiovascular disease.
23. Take the stairwell
Exercise is vital for optimal heart health, so why not squeeze it in whenever possible? Instead of using the elevator, take the steps. Place your car on the far side of the parking lot. Instead than emailing a coworker, go to their desk. Instead of merely observing your dog or kids at the park, play with them. Every little thing helps to improve fitness.
24. Make a heart-healthy potion
It takes no magic to make a cup of green or black tea. According to the AHA, drinking one to three cups of tea each day may help lessen your risk of heart disease. It has been related to decreased incidence of angina and heart attacks, for example.
25. Clean your teeth on a regular basis
Oral hygiene does more than just keep your teeth white and gleaming. Some study shows that the bacteria that cause gum disease may also increase your risk of heart disease, according to the Cleveland Clinic. While research results have been mixed, there is no harm in taking proper care of your teeth and gums.
26. Take a walk
Take a walk the next time you’re feeling overwhelmed, annoyed, or furious. Even a five-minute stroll may help clear your mind and reduce stress, which is beneficial to your health. Walking for 30 minutes per day is much better for your physical and emotional wellness.
27. Iron some iron
Aerobic fitness is essential for heart health, but it is not the only sort of exercise you should engage in. It is also critical to arrange frequent strength training sessions. The greater your muscle mass, the more calories you burn. This can assist you in maintaining a heart-healthy weight and level of exercise.
28. Discover your happy place
A positive attitude may be beneficial to your heart as well as your emotions. Chronic stress, worry, and anger, according to the Harvard T. H. Chan School of Public Health, can increase your risk of heart disease and stroke. Having a happy attitude in life may help you live a healthy life for longer.
29. Meditation
Latest research
According to a reliable source, daily meditation can reduce stress and blood pressure, both of which are risk factors for CAD and heart attacks. There are several types of meditation, including mantra meditation guided meditation, Meditation on awareness, qigong, tai chi, and yoga Either of these can be advantageous. It is also not required to practice any certain type of meditation. You may just sit down, close your eyes, and repeat a word or phrase for roughly 20 minutes. The goal is to calm your thoughts and allow your mind and body to connect and relax.
30. Consume food and beverages in moderation
A diet strong in saturated or trans fats (found in red meat, fried meals, and baked goods) has been related to heart disease, and excessive salt and alcohol consumption can elevate blood pressure, which further strains the heart. Chronically high blood pressure requires your heart to work harder than necessary to pump blood throughout your body.
“The Mediterranean diet is the most recommended for reducing heart disease. “It contains complete grains, legumes, green leafy vegetables, fruits, less red meat, and low-fat dairy,” explains Dr. Lewis.
Conclusion :
The primary purpose of your primary care provider is to keep you healthy. They accomplish this in part by examining your risk factors for numerous ailments, including heart disease. If your primary care physician believes that you are at a moderate or high risk, they may prescribe medicines and propose lifestyle modifications to reduce your risk and increase your chances of avoiding heart disease.
If you get shortness of breath or chest pain, especially when exercising, contact 911 or go to the local emergency room to rule out a cardiac condition.
Read also – 30 Strategies to Boost Heart Health
