12 HEALTHY HEART TIPS:
1. Focus on the middle:
In other words, focus on your environment. Research in the Journal of the American College of Cardiology has linked excess abdominal fat to higher blood pressure and unhealthy blood lipid levels. If you are carrying extra fat around your middle, it’s time to lose weight. Eating fewer calories and exercising can make a big difference.
2. Knit a scarf:
Put your hands to work to help your mind relax. Engaging in activities such as knitting, sewing and crochet can help relieve stress and make your ticker feel good. Other relaxing hobbies, such as woodworking, cooking or puzzles, can also help alleviate stressful days.
3. Let the music move you:
Whether you prefer a rumba rhythm or a two-part melody, dancing is a great heart-healthy workout. Like other forms of aerobic exercise, it increases your heart rate and causes your lungs to pump. It also burns up to 200 calories or more per hour, reports the Mayo Clinic.
4. Laugh out loud:
Don’t settle for LOL in emails or Facebook posts.Laugh out loud in your daily life. Whether you like watching funny movies or making jokes with your friends, laughter can be good for your heart. According to the AHA, research suggests that laughter can reduce stress hormones, decrease inflammation in your arteries, and increase your high density lipoprotein (DHN) levels, also known as “good chole”.
5. Stretch it out:
Yoga can assist you improve your balance, flexibility and strength. It can help you relax and relieve stress. As if that weren’t enough, yoga also has the potential to improve heart health. According to research published within the Journal of Evidence-Based Complementary & Alternative MedicineTrusted Source, yoga demonstrates the potential to scale back your risk of disorder.
6. Sidestep salt:
If the entire American population reduced their average salt intake to just half a teaspoon a day, it would dramatically reduce the number of people who develop coronary artery disease each year, researchers from the New England Journal of Medicine report. The authors suggest that salt is one of the main drivers of rising healthcare costs in the United States. Foods processed and prepared in restaurants tend to be particularly high in salt.
7. Know your numbers:
Keeping your blood pressure, blood sugar, cholesterol, and triglycerides in check is important for good heart health. Learn the optimal levels for your sex and age group. Take steps to reach and maintain those levels. And remember to schedule regular check-ups with your doctor. If you want to make your doctor happy, keep good records of your vitals or lab numbers, and bring them to your appointments.
8. Eat chocolate:
Dark chocolate not only tastes delicious, it also contains heart-healthy flavonoids. These compounds help reduce inflammation and lower your risk of heart disease, suggest scientists in the journal Nutrients. Eaten in moderation, dark chocolate — not oversweetened milk chocolate — can actually be good for you. The next time you want to indulge your sweet tooth, sink it into a square or two of dark chocolate. No guilt required.
9. Be a kid:
Fitness doesn’t have to be boring. Let your inner child take the lead by enjoying an evening of roller skating, bowling or a laser beacon. You can have fun while burning calories and training your heart.
10. Cut the fat:
Cutting your saturated fat intake to no more than 7 percent of your daily calories can reduce your risk of heart disease, advises the USDA. If you don’t normally read nutrition labels, consider starting today. Take stock of what you eat and avoid foods high in saturated fat.
11. Make Time to Play:
Adults want a minimum of half-hour of exercise 5 or additional days every week for heart health. Exercise throughout recess and you’re additional possible to try and do therefore. Play kickball along with your youngsters, walk the dog, shoot hoops or go mall-walking with colleagues throughout your lunch break.
12. Get enough sleep:
If you don’t get enough sleep, you’re more likely to get cardiovascular disease, regardless of your age or other health habits. A study of 3000 adults over the age of 45 found that those who slept less than six hours a night were about twice as likely to have a stroke or heart attack as those who slept six to eight hours a night. .Don’t sit for too long at one time.
In recent years, research has suggested that sitting for long periods of time is unhealthy, no matter how much exercise you do. This is bad news for the many people who work in sedentary jobs all day. By examining the combined results of several observational studies that included nearly 800,000 people, the researchers found that among those who were most seated, there was an associated increase of 147% in cardiovascular events and a 90% increase in deaths caused by these events.