The heart is of the same importance to the human body as the motherboard to a computer. Therefore we need to take care of our hearts since it is something which starts working before the time we are actually born and until we are dead. It is the only organ that does not rest at all in human life. So here we have discussed how to keep the heart healthy so that you may live a longer and happier life.
The human heart is an organ which as big as our fist. It is located just behind the breast bone. The work of the heart is to pump blood through the arteries network and veins which is called the cardiovascular system.
Chambers of Heart
The heart of a Human is composed of 4 chambers which are described below :
Provide blood to the right ventricle which is coming from the vein.
Provided blood to the lungs which is loaded with oxygen.
Provide oxygen-rich blood to the left ventricle coming from the lungs.
Provide oxygen-rich blood to the rest of the body. Its contraction creates blood pressure.
How to Keep Our Heart Healthy and Strong
To keep our heart healthy and strong we need to follow the below points:
Avoid Tran’s fats
We consume lots of fats in our daily diet. But one fact we should avoid is Tran’s fat which clogs our arteries by raising the bad cholesterol level and lowering the good cholesterol level.
This fat is nothing but the industrial manufactured fats. These fats are generally used for baking goods and fried food to add taste.
Have good dental hygiene
We all know how important is to have healthy dental as for our teeth. But healthy dental is equally important for the heart also.
Because for the person who is having gum disorder they have a high chance for the heart problem as studies shown that gum disease can move into the bloodstream and cause inflammation in the blood vessels. So it is required to floss and brush teeth daily to reduce the heart risk.
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Sleep is very important to keep our heart healthy. If someone doesn’t get good sleep one may get cardiovascular disease (improper functioning of the pumping of heart) no matter what’s the age of that person. So it is important to have 7-8 hours of sleep daily on nights.
Don’t sit for too long at a time
Recent studies have concluded that sitting for too long causes the risk of deep vein thrombosis (blood clot) no matter how many hours you have done your exercise.
It is important to move from the place for a walk for a short period and resume work again.
Avoid Smoking like plague
Recent studies have shown that the risk of getting heart disease is 30 percent higher than the nonsmoking people.
According to the American Heart Association, about 34000 premature heart disease deaths and 7300 lung cancer deaths happen each year.
Healthy heart foods
Leafy vegetables like spinach, collard are rich in vitamins, minerals, and antioxidants and also great sources of vitamin K.
Vitamin K protects arteries and promotes proper blood clotting they also reduce blood pressure and improve the functioning of the cells. Studies have found that intake of Leafy green vegetables reduces the risk of heart disease by 16%.
Berries are rich in antioxidants like anthocyanins which protect from the stress and inflammation. Studies have found that eating blueberries has improved the functioning of the cells, control blood pressure, and blood clotting.
Avocado is a rich source of monounsaturated fats that reduce cholesterol and hence the risk of heart disease.
Avocado is also rich in potassium and in the study it is found that daily consumption of potassium decreases the blood pressure by an average of 8.0/4.1 mmHg which is 15% of lowering the risk of stroke.
Fatty Fish and Fish Oil
Fatty fish like salmon, mackerel, and tuna are rich in omega-3 fatty acids which are for heart health benefits. Eating fish for a longer period reduces cholesterol fasting blood sugar and systolic blood pressure.
Fish oil is another source of getting omega-3 fatty acids which reduced the blood triglycerides and decreases blood pressure.
Walnuts are rich sources of fiber, magnesium, copper, and manganese. Studies have found that eating walnuts reduces cholesterol by 16%, diastolic blood pressure by 2-3 mm Hg, and also inflammation and stress.
Dark Chocolates are a rich source of antioxidants that help to improve heart health. In studies, it has been found that a person eating dark chocolate at least 5 times a week reduces the chances of heart disease by 57%.
It should also be noticed that chocolate is high in sugar and calories which can promote another health issue.
Tomatoes are a rich source of lycopene and powerful antioxidant. In studies, it has been found that eating raw tomatoes 4 times a week increases the HLD (good cholesterol).
Almonds are the source of minerals and vitamins which are very crucial for a healthy heart. They are also a source of monounsaturated fats and fiber which reduces the risk of heart disease.
In studies, it has been found that eating 43 grams of almonds daily for 5 weeks reduces belly fat and decreases the LDL (bad cholesterol) plus it also keeps the arteries clear.
Garlic is used as a natural remedy for many diseases. In studies, it has found that consuming garlic 600-1500 mg daily for 24 weeks is as effective to reduce blood pressure as a common drug.
Reviews have proved that it reduces cholesterol by an average of 17mg/dl and LDL (bad cholesterol) by 9mg/dl.
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Exercise and heart disease prevention
If you need to keep your heart healthy and strong we need to do the following exercises on a daily basis
Speedy walking is the best and simplest way to keep our heart healthy. Speedy walking increases our heart rate. Walking can be done at any time such as during lunch break or maybe in the Moring.
Building muscle will help to make our heart-healthy as the heart will pump more as compared to normal. Things like push-ups, Squats will help to build your body and muscle also will keep heart healthy.
Swimming laps is helpful for the full body work out and also helps to maintain a healthy heart.
Yoga as simple can it gets it is one of the best ways to keep your body healthy and also heart. Studies have shown that by doing yoga blood pressure of a person is reduced drastically.
Cycling has been seen as one of the best methods to reduce heart disease risk. It helps to elevate the heart rate which improves the heart.
Common Heart Diseases: