The heart is an important organ of our body just like the brain. It works to keep the blood in your body running, does the oxygenation of blood in the lungs, and maintains the blood pressure in the body. The heart is a muscular organ that is surrounded by vessels. To have a healthy heart is very important for the body to work to its full potential.
Maintaining a healthy heart is necessary to keep the whole body healthy and fit. If our heart is not fit, it makes the body unfit and its effect is seen over the whole body. An unfit heart can impact our body functions, cognitive health, and overall ability of the body. To maintain a healthy heart is to prioritize choices that help to keep the heart fit. These activities are not just physical activity, it is about following the lifestyle and following all the steps that are required to keep a healthy fit.
A Healthy Heart is Necessary
When we follow a healthy lifestyle, our body stays fit and healthy. Maintaining a healthy heart is important. When our heart is healthy, our cholesterol level is in check, our blood pressure is stable, we don’t get tired easily, our endurance is better, etc. It is a necessity to keep the body fit and keeping the heart fit is connected to it. If your heart is not healthy, your body becomes a hub of various health issues. An unfit heart has an increased risk of cardiovascular issues such as heart attack, blocked arteries, and stroke. An unhealthy heart also has more chances of developing diabetes (Type 2).
Heart disease is one of the leading causes of death across the world and in many countries like the USA, it is the leading cause. An unhealthy heart also affects your body’s endurance. This can make you feel tired quickly even just with some small activity. An unhealthy heart finds it difficult to pump blood efficiently. This means not enough oxygen reaching the muscles which makes you feel tired quickly. So effects of an unhealthy heart are not just limited to one aspect but its negatives are felt by the whole body.
Maintaining a Healthy Heart
- Nowadays, everyone is so busy with their daily activities that it is difficult to get enough sleep. People find it difficult to get enough sleep. Research shows that if you don’t get enough sleep, you’re twice as likely to have a heart attack. One reason for this may be that blood pressure is controlled by sleep. No matter what kind of work you do, it is important to set a set time, secure your sleep hours, and get the minimum amount of sleep you need.
- In addition to maintaining a healthy heart, maintaining a healthy weight is also important. Being overweight puts strain on your heart and can narrow your arteries. As you gain weight, your blood volume also increases, which can put more strain on your heart. It is important to have a habit of physical activity that facilitates losing weight. Try activities you can do early in the morning, such as running, swimming, or walking. For many people, smoking is just bad for your lungs, but that’s not true. Cigarettes contain thousands of harmful chemicals that enter our bodies when we smoke them. Cigarette smoke permeates the body because when we breathe, our lungs absorb oxygen and pass it to our hearts. So when I smoke, my body takes in blood that is contaminated with the chemicals in cigarette smoke. Since you have a habit of smoking, you need to quit this habit and protect your heart health.
- Stress management is also important. It is common for us to feel stressed due to work. When we are stressed, we put pressure on our heart. It is important not to think too much and avoid stress. Stress can cause problems such as poor blood circulation. To cope with stress, it’s important to talk to your loved ones. Emotional support systems are great for managing stress. People also feel stressed due to their workload, so it’s important to find a balance between working and not working overtime. Taking time off from work is a must, and it’s a good idea to travel and make time for yourself.
Eat Healthy Foods
Some food items are great for maintaining a healthy heart. These food items should be consumed regularly for better heart health. These food items taste great and are a healthy option which is quite easily available.
- Green vegetables: They are a great food item when it comes to keeping the heart health great. Green vegetables are a great source of Vitamin K which is good for protecting our arteries. They can be put into food or can also be eaten by boiling them. Berries: Berry fruits include fruits such as blueberries and strawberries. They are rich in antioxidants and can prevent blood pressure and blood clotting. They are easily available and can be used in a variety of food items. They can be put into deserts and can also be eaten as raw food.
- Fish: fish is a food item that is rich in omega-3 fatty acids. The American Heart Association recommends having fish twice a week minimum. They help the heart by keeping the levels of triglycerides low which is fat. They also help to keep the blood pressure balanced and low. Salmon is a popular type of fish that is rich in omega-3 which can be consumed.
- Nuts: Nuts such as Almonds are a good and tasty food. Nuts help to decrease the risk of blood clotting in your body. They can also reduce high blood pressure. Nuts are easy to find and they can be also put into various dishes and can also be consumed as healthy snacks.
- Whole grains: Many diets across the world incorporate whole grains. They are great for the heart health. It has been found that those who consume whole grains are better when it comes to maintaining a healthy heart. Their blood sugar and blood pressure are nicely maintained by whole grain consumption. So having whole grains is great for maintaining a healthy heart.
Foods that harm the heart
While there are foods you should eat for maintaining a healthy heart, there are also certain foods you should avoid at all costs. One of the most important items is fried food. Although these foods taste great, they are high in saturated fat. Fats, such as saturated fats, can raise blood cholesterol levels and impair heart health. A better alternative to frying is roasted or boiled. Alcohol is also something to avoid. Research shows that even small amounts of alcohol are bad for your health.
Many alcoholic drinks also contain large amounts of sugar and calories, which can lead to obesity. It can also weaken the heart muscle and lead to the development of high blood pressure. Drinking alcohol can cause an increase in blood pressure, which can increase your risk of high blood pressure over time. Quitting alcohol is a necessary step for anyone serious about maintaining a healthy heart.