Top 10 Tips for your Heart Health!
1. Give up Smoking!
Smoking is one of the main causes of coronary
heart disease. Smoking damages the lining of
arteries, leading to building up of fatty materials, which can narrow the
artery. Narrowing of the arteries increases the risk of myocardial infarction. So,
if you smoke even 1 cigarette a day, try to stop it. The risk of heart attack
may reduce by half in a year after stopping smoking. It should be also
mentioned that second-hand exposure to smoke could increase the risk of heart
disease as well.
2. Monitor
the Blood Pressure!
High blood pressure is known as “The Silent
Killer”. The higher blood pressure, the greater the risk of heart attack.
3. Monitor
your Cholesterol blood level!
High blood level of cholesterol, may be an
important risk factor for cardiovascular diseases. If you have high levels of blood
cholesterol, revise your diet and life style to reduce cholesterol. However, be
informed that cholesterol is one of the most important molecules in human
health and a healthy diet, does not mean the elimination of cholesterol in your
diet.
4. Take the heart-healthy fibers and Anti-Oxidant
Rich Snack
Oat, barley,
apple, pear, and avocado are rich sources of soluble fibers. Healthy beans can
help reducing the blood level of bad cholesterol, as a main factor in
cardiovascular diseases.
5. Eat
Dark Chocolate
Dark chocolate contains healthy flavonoids.
Flavonoids could help lowering of the risk of heart disease by reducing the inflammation
responses.
6. Take
Vitamin C Daily
Pauling, the Nobel Prize winner, was believed
that there is a tight relationship between the heart disease and chronic
Vitamin C deficiency. Vitamin C can help the heart heath trough many known and
some unknown mechanisms.
7. Keep
Eating Breakfast on Time
The first meal
of the day is so important for the cardiovascular diseases patients. Eating
low-fat dairy products, such as low-fat milk, yogurt, or cheese, whole grains,
such as oatmeal, fruits and vegetables, all help the heart to be in a normal
physiology.
8. Do
Exercise Consistently
Being
physically active is important to prevent heart diseases.
150 minutes of physical activity per week is recommended by FDA for a healthy
life. Physical exercises could
regulate your body metabolism and in particular will control your glucose and
lipid profile as well, which both affect the heart health.
9. Take Ginger
Ginger contains compounds similar to NSAIDS
(anti-inflammatory medications) which can help the heart to be in a normal
situation. Inflammatory responses are important in heart diseases, Ginger can
modulate the immune responses and can lower the risk of heart attack.
10. Take
Garlic in your Diet
Garlic can help keeping cardiovascular system healthy
through two ways. First, the garlic can lower the rate of atherosclerosis by reducing
the blood levels of cholesterol, and second, garlic can reduce the blood
pressure as an important cause of heart attack.
Further Reading
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