Heart health is one of the most important topics in the medical community. This is especially true when we consider the rising number of obesity cases in the world, not to mention the sedentary lifestyle that's being promoted by modern culture today. So if you want to avoid cardiovascular problems, here are 5 steps to keep your heart healthy.
Step 1 Quit Smoking
According to the American Heart Association (AHA), people who smoke are more at risk of developing heart problems than people who have never smoked or who have quit smoking a year ago. This information was released in the AHA's official publication, "Circulation: Journal of the American Heart Association" and explains the connection between heart diseases and smoking.
Needless to say, this particular step should be obvious. Aside from damaging your lungs, exposing your body to various toxins and increasing your vulnerability to certain illnesses, smoking also disrupts the functions of your heart, and therefore, increases your susceptibility to heart problems. So if you're concerned about your heart, put down the cigarette.
Step 2 Maintain A Healthy Body Mass Index
Calculating your Body Mass Index (BMI) will not only help you understand how much weight you ought to lose, it can also help you avoid heart problems. To calculate your BMI, all you need to do is divide your weight, in kilograms, by your height, in meters, squared. The resulting number will indicate whether or not you are overweight.
If your BMI is within 18.5 to 24.9 then you are relatively healthy. On the other hand, if your weight is between 25 to 30 then you are overweight. If your BMI exceeds 30 then you are already obese, and if it exceeds 40 then your health is in serious risk. So if your BMI exceeds the "healthy" range then, for the sake of your heart, it's time to go on a diet.
Step 3 Physical Activity
Even if you don't enjoy exercising, daily physical activities can go a long way in keeping your heart healthy. Whether it's just walking, doing housework or even carrying things around the house, these kinds of activities can have tremendous benefits to your heart health. The ideal amount of physical activity can vary from person to person, but making a habit of performing these activities regularly can certainly help your long term health. It's worth mentioning, for example, that keeping your blood pressure below 120/80 is important if you want to keep your heart healthy.
On the other hand, if you want to do some exercises then 150 minutes per weak of moderate exercising is enough to keep your heart healthy. Also, by engaging in regular physical activities, you will be able to avoid living a sedentary lifestyle, which in turn can help keep your blood pressure normal.
Step 4 Maintain A Nutritious and Healthy Diet
Maintaining a healthy diet is important for your heart's health, and here are several examples to help you get started.
- Consume several fruits and vegetables per day. Whether you eat them raw, sliced or juiced, consuming these kinds of food regularly can help your heart in a very significant way.
- Try to get 3.5 oz. worth of fish per week.
- Eat several servings of fiber rich grains and foods each day.
- Limit your salt intake to no less than 1,500 mg. per day.
- Do not drink more than 36 ounces of sugar sweetened drinks each week.
Aside from these tips, you can also try some health foods as well as some weight loss diets. Just remember that any eating habit which reduces your regular calorie intake can have tremendous benefits to your heart.
Step 5 Keep Your Cholesterol Levels Below 200 Milligrams per Deciliter
Finally, let's discuss your cholesterol levels. Cholesterol, of course, is one of the indicators of the amount of body fat we have, and having too much of it can certainly damage our own long term health. So in order to reduce your risk of heart problems, it's important that you keep your cholesterol levels below 200 milligrams/deciliter.
Even if you can't keep up with your diet or exercise routine, you can still lover your risk to heart problems by keeping your cholesterol levels low either through regular physical activity or by avoiding certain types of food. Also, having low cholesterol levels not only reduces your chances of developing heart problems later on, it can also help you avoid other ailments as well.
