The heart is one of the most important parts of the entire body. Almost every creature living in this world have a heart. It is what makes us living things, the heart keeps every living creature alive. It works extremely hard for as long as we live. Unfortunately, because of the unhealthy lifestyle of the human beings in this generation, the heart tends to go weak and have some complications. So in order for you to avoid some of them, here are a couple of tricks for a healthier heart.
“It’s like finding the fountain of youth. People who follow these steps not only live longer, but they also spend a lot more time healthy, without cardiovascular disease.” – Donald Lloyd-Jones, MD, of Northwestern University’s Feinberg School of Medicine.
HAVE ENOUGH SLEEP
We all know how important it is to actually manage to have enough sleep, especially for the sake of our hearts. In 2011, a medical study from the European Heart Journal found out that 475,000 people who don’t get much sleep had 48% increased risk of having or dying from coronary heart disease. 15% of them also has a chance of having a stroke.
A good night sleep actually decreases the work for your heart because the blood pressure and the heart rate goes down at night, so if you don’t sleep that much, the heart doesn’t also rest that much. Lack of sleep can also increase insulin resistance that could lead to diabetes and other heart diseases.
PRACTICE GOOD DENTAL HYGIENE
A lot of people don’t necessarily think it is connected or they don’t really see the significance, but dental health actually plays a good part when it comes to taking care of your heart. According to a study, having an overall good dental health decreases the risks of any heart related diseases, because the development of bacteria inside the mouth can lead to gum diseases that might get into the bloodstream and it would cause elevation in the C-reactive protein, which is where the blood vessel would be inflamed and it could lead to having a stroke or a heart attack.
That is why flossing and brushing your teeth 2-3 times a day or advisable to anyone, from children to adults. The fewer cavities, the fewer chances of you having any heart-related diseases.
GIVE UP ANY VICES
Another major reason why people suffer from certain heart diseases is the fact that they just couldn’t stop with their vices like smoking. It doesn’t just ruin your lungs but it also affects your heart.
Alcohol is not just bad for your kidney but also for your heart because it contains calories. Try checking that recommended daily alcohol limit so that you would know when to stop.
AIM FOR A HEALTHIER LIFESTYLE
One of the best ways to make sure that your heart is healthy is by ensuring that you live a healthy lifestyle especially when it comes to consuming the right kind of foods. Fiber is good for the heart because it helps when it comes to lowering the risks of any heart-related diseases. About 30g of fiber a day would be good enough, there are a lot of great choices when it comes to sources of fiber like wholemeal bread, bran knots, potatoes with skins on, whole grain cereals and a lot of fruits and vegetables
Foods that contain omega-3 are also gold for the heart, so you better make sure you consume food that contains omega-3. However, foods containing saturated fat is not really good for the heart because it raises the cholesterol level in the blood that actually may lead to some heart diseases. If you’re eating protein, choose lean cuts of meat and dairy with only about 1% milk. It would also be best to cut down your salt intake so that your blood pressure would be stable. You don’t have to cut it out completely from your diet, simply tone it down when you’re cooking or making something to eat until you can actually get used to it.