This is the fitness health guide to maintain your Heart health and reduce the risk of developing coronary heart diseases
Salt reduction
The first is by reducing salt consumption. It has been researched that people who reduce their salt intake and consume just one half teaspoon per day, this reduces the risks of acquiring coronary heart diseases. It's important to keep salt intake balanced by ensuring you choose low-sodium foods. This is because canned or processed foods are high in salt which can lead to high blood pressure.
Quit smoking
if you are an active smoker, quit smoking immediately. It is the best thing you can do for your heart. It reduces the risk of heart attack by 50%. Research has shown that the risk of death from heart disease is 50% lower if you quit smoking.
Increase fibre
Add at least 30 grams of fibre to your diet. Some major sources are bran, oats, wholemeal bread, potatoes with skin, fruits and vegetables, and wholegrain cereals.
Good fats
Fats are an important part of our diet and come in three types: saturated fats, unsaturated fats and polyunsaturated fats. Trans fats should be avoided as they can increase your risk of suffering from heart disease, diabetes or high blood pressure."Trans fats" are found in all kinds of foods- they increase LDL levels while decreasing HDL. Trans fats are really high in margarine, packaged baked items, and fried fast food.
Take good care of dental hygiene. Brush your teeth regularly and take good care of your dental hygiene. Periodontal diseases can lead to various heart conditions so it is important to take care of your mouth. This is caused by bacteria in our gums which enter the bloodstream and cause an elevation in CRP levels, which marks inflammation in the blood vessels. This inflammation may lead to strokes and heart problems.
Get good sleep
it has been researched that people who do not take a proper sleep of 7 to 8 hours are at more risk of cardiovascular diseases with no matter age, weight or eating habits. Sleep apnea is also a condition that is linked to arrhythmias and heart strokes.
Maintain a healthy weight
make sure that you eat more fruits and vegetables and stay away from becoming obese. The best thing that you can do is to maintain a healthy weight as it goes hand-in-hand with heart diseases and strokes If you are diabetic, make sure that your diabetes is under control and that you are able to manage your blood pressure, sugar level, and cholesterol level.
Keep fit
Actively staying in shape is an essential part of any healthy lifestyle. Just 20 minutes of walking every day can go a long way. Other good physical activities are taking the stairs instead of an escalator or elevator, for example. With just one small change you can have significant health benefits!
Drink less alcohol
Try and avoid alcoholic drinks if you want to maintain a healthy heart. Regular drinking can have some adverse effects on your cardiovascular system.
conclusion
Be mindful of how much stress you're experiencing in your life. Eating a well-balanced diet and managing your level of physical activity will provide some relief from stress, but you should work on releasing the tension in your body too. More than 50% of heart disease strokes are caused by stress - finding ways to reduce your stress and staying positive is important for your health. Cut out negativity from your life and indulge in activities that help you relax!
