Your heart health can be under your control. By living what is termed by the American Heart Association as a "heart-healthy lifestyle", you can improve your cardiovascular functioning and improve your overall level of health. Knowing which foods to eat and which ones to avoid can only help you along your quest. You also need to be aware of other lifestyle changes that will promote your heart health.
Get Moving
You need to start moving your body more to get your heartbeat up. "Physical inactivity is a major risk factor for cardiovascular disease" says the American Heart Association. By getting 30 minutes of moderately brisk physical activity on at least five days of the week, you will improve your cardiovascular health. Exercise can increase your beneficial cholesterol level, says the Mayo Clinic. You can divide the 30 minutes into 10-minute increments throughout the day and still benefit. Physical activity will make weight management easier, lower your chances of developing a number of health ailments and improve your mental state. Walking is the recommended physical activity because of its low cost, convenience and low dropout rate. Physical activity can benefit all ages and physical conditions, says the National Institute on Aging.
Avoid Trans Fats
Avoiding foods that contain trans fats is a way to keep your heart healthy. Trans fats cause "double trouble" on your heart, says the Mayo Clinic. These fats increase your harmful cholesterol (LDL) level while also decreasing your beneficial (HDL) level. You will find trans fats in products made with shortening and/or partially hydrogenated oils. You need to know that if a product contains less than .5mg of trans fat per serving, it can be listed as "0" on a food label. These amounts add up. To be certain, read the food label. If you see partially hydrogenated oils listed as an ingredient, the food contains trans fats.
Stop Smoking
Smoking decreases beneficial cholesterol levels. When you quit smoking, the health effects are immediate, says the Mayo Clinic. Within 20 minutes of quitting, your blood pressure will go down. Your risk of a heart attack decreases within 24 hours of your last cigarette. You can lower your chances of having a heart attack by 50 percent, relative to smokers, within the first year of stopping. And, within 15 years, you will have lowered your risk of developing heart disease to that of someone who has never smoked.
Get Your Omega-3 Fatty Acids
Adding foods rich in Omega-3 fatty acids to your diet will help your heart health. This nutrient will help to increase your beneficial cholesterol level, says the Mayo Clinic. Omega-3 is commonly found in fatty, cold-water fish such as salmon, herring, trout, albacore tuna, sardines, cod and mackerel. You can also get your Omega-3 by taking a supplement or eating walnuts, flax seeds and almonds.
Get Your Fiber
Eating more foods rich in fiber will help your heart health. The American Heart Association recommends that you can strive for 25 to 30 grams of dietary fiber daily. Eating more fruits, vegetables, beans, and whole grains will help. Whole grains such as oats, barley, brown rice and whole wheat are rich in soluble fiber. Soluble fiber helps remove harmful cholesterol plaque from your arterial walls, says both the Mayo Clinic and the American Heart Association.
