Cliche as it may sound, taking good care of your heart is one of the most important things that you can do for yourself in order to ensure a long and healthy life. The main organ of your cardiovascular system is responsible for pumping nutrient-rich, and oxygenated blood throughout your body. So on the day that celebrates all the love that your heart has to offer, it is also worth it to remember that you need to go that extra mile to take care of your own heart.
Taking Care Of Your Heart
Your heart is a major organ of your body that’s responsible for making you feel energized and fueled up for the tasks that you’re supposed to do. The blood that flows through your body is important in detecting diseases and infections in the body, and it is also responsible for providing fatty acids, amino acids, and glucose to different parts of your body and it also carries out the wastes that your body produces.
Being a major organ and part of a very important system of the body, making sure that your heart remains healthy is crucial in making sure that your overall health is in tiptop shape. Keeping your heart healthy also means decreasing the risk for heart disease to develop and for managing blood pressure that can lead to other health-related concerns. But how exactly can you take care of your heart? The two best ways to take care of it is through proper diet and sufficient physical activity.
Your heart is responsible for many things that affect other organs in your body
Eating The Right Stuff
One of the things that is always crucial in ensuring that you are healthy is making sure that your diet consists of healthy food items that promote optimal nutrient absorption and one that promotes the smooth function of your body’s systems. This couldn’t be truer for the heart. Eating the right food that promotes heart health is one of the things that you can do and manage with ease when it comes to caring for your heart.
Eating Lots of Fibersoluble fiber found in seeds, ota, bran, and broccoli is incredibly heart-friendly as it helps to lower low-density lipoprotein (LDL), or is more commonly known as bad cholesterol. It also helps to reduce triglycerides, which is a type of fat that circulates in your blood. High levels of both LDL and triglycerides are known to increase the risks of developing heart disease. Including fiber, particularly soluble fiber, in your diet on a regular basis is definitely something that your heart will be truly thankful for.
A diet that is high in fiber is good for the heart
Avocado is a good source of healthy fat that can be included in your diet
Consuming The Right Fatwhile fat is a necessary requirement of our bodies, eating the wrong kind of fat is detrimental to your heart health. Trans fat, or the fat derived mostly from highly-processed and deep fried food, has been shown to increase bad cholesterol in the body while also decreasing the good cholesterol that the body has. Bad cholesterol has the capacity to clog your arteries and therefore, lead to heart attacks and strokes. The clogging of your arteries also means that the blood cannot flow efficiently throughout your body thus disrupting the body’s capacity to deliver nutrient-rich blood to different organs in the body.
Drinking For Your Heartcrazy as it may seem, but your choice in drinks can actually affect how healthy your heart is. Water is probably the simplest, easiest to access, and yet most often overlooked beverage that can greatly benefit your heart. Your heart is perpetually in motion, pumping blood all over your body and keeping this flow smooth and consistent. Dehydration causes a strain to your heart because your blood volume decreases when you are dehydrated therefore requiring the heart to beat faster than it normally should. Drinking less water also means that your blood retains more sodium making it doubly difficult for your blood to circulate efficiently in your body. Taking in those 8 glasses per day at the minimum is something that your heart will truly be thankful for.
Omega-3 Fatty Acidshaving a diet rich in fish containing omega-3 fatty acids is a diet that will truly benefit your heart. Omega-3 is an unsaturated fatty acid that is known to reduce inflammations in the body, has the capacity to decrease triglyceride levels, reducing blood clotting, and is also helpful in regulating heart beat. Eating a diet rich in omega-3 helps to reduce chances of stroke, cardiac arrest, and other debilitating heart-related diseases. Certain fishes such as tilapia and catfish contain higher levels of unhealthy fatty acids, so it would be best to stick to salmon, mackerel, sardines, tuna, and trout as a stable source of omega-3.
Keeping yourself well hydrated helps your heart do its work efficiently and effectively
The mediterranean diet suggests eating fish such as salmon on a regular basis. Salmon is a good source of omega-3 fatty acids
Getting Fit And Staying Active
Being more active and living a happier life in general is known to have positive effects on your overall health. It has also shown to be effective in keeping your heart healthy which is why being more proactive in living a life that you would want to be living is actually an investment for your well being’s long-term benefit
Refuse The Couchsitting for extended periods of time have been known to increase the risk for the development of heart disease because it can affect your blood cholesterol and blood sugar levels. Moving every so often to stretch and loosen your muscles, even when you have a desk job or a job that requires you to drive for long periods of time, is crucial in keeping your heart healthy and in keeping your blood flowing smoothly.
While it's good to relax, sitting for extended periods of time without much movement can negatively impact your heart
Workout Regularlywhile it is widely accepted that working out is good for your physical health, it is also worth noting that regular workouts can actually benefit the heart tremendously. Working out helps to regulate blood pressure and blood circulation by keeping things running more efficiently. How? Working out strengthens heart muscles which then makes the job of pumping out blood all throughout the body a lot easier. It also helps the different organs of your body in pulling out oxygen from your blood and therefore reducing stress and making you capable of working well even under pressure. Aerobic exercises are incredibly helpful in keeping your heart pumping well and pumping efficiently and including a 30-minute workout routine in your daily schedule is something that you should definitely consider doing.
Yoga andMeditationalthough technically, they can both be considered as a form of workout, these two helps in reducing stress levels. Stress has the capacity to increase heart rate even when you are seated or even while you are lying down, and it may cause an increase in your blood pressure and bad cholesterol levels. Having increased levels of cortisol, which is triggered by stress, can also increase your risk of developing heart problems and heart-related diseases.
Laughter Can Be Medicinemuch like yoga and meditation, laughing often has the capacity to reduce your stress levels.Studies have shown that laughter has the capacity to increase your body’s level of high-density lipoprotein or good cholesterol, decreasing inflammation in your arteries, and in managing your stress levels. This is why knowing how to have fun with your friends and finding time to relax and unwind is not only good for your mental health, it is also incredibly beneficial for your heart.
Practicing yoga and meditation can help in stress reduction which in turn helps in reducing the risks of heart-related problems
Laughing often also helps manage stress and helps make you feel more relaxed and at ease
Loving Your Heart
Your heart is an important organ in your body without which your life will not only become bleak, it will actually come to a complete stop. Taking care of your heart and loving it the way that it should be loved is one of the best things that you can do for yourself. Love has an incredible power to make things good and special, and taking care of your own heart ensures that you’ll have a lot more time to love all the people around you. So breathe in deeply, relax, and show your own heart some extra loving.