The heart is not only is it a muscle, but it is the most important muscle in the human body. It is responsible for supplying the circulatory system with oxygen-rich blood every second that you are alive, which is no easy task. In order to keep the heart in good working order and strong, there are many things you can do to prevent disease and weakness. It really all boils down to the way you live your life and what you choose to eat and drink.
Step 1
Avoid smoking. If you do smoke, quit. If you have never smoked, don't start; if you are subjected to second-hand smoke, leave the room and do not come back. According to the Mayo Clinic, "smoking or using tobacco products is one of the most significant risk factors for developing heart disease."
Step 2
Drink in moderation. If you drink excessive amounts of alcohol, your risk for heart disease goes up. Drink only moderate amounts to keep your heart healthy. According to the Centers for Disease Control, moderate drinking would be considered one drink a day for women and two drinks a day for men.
Step 3
Avoid high amounts of saturated fat, salt and cholesterol. Some specific foods to avoid include fast food, fried foods, processed baked goods and deep-fried foods. Instead, eat plenty of whole grains, fruits, vegetables, low-fat dairy products and beans. These foods are lower in fat, nutrient dense and high in fiber.
Step 4
Include some omega-3s in your diet. Omega-3 fatty acids are healthy fats that cannot be produced by the body. Eating this type of fat can keep blood pressure regulated and it can also reduce heart attack risk. Some foods that contain omega-3s are salmon, herring, mackerel, flax seeds and walnuts.
Step 5
Get some exercise. Being that the heart is a muscle, it needs to be exercised to stay strong and be able to constantly pump blood throughout the body. Get 30 minutes of moderate exercise on most days of the week. This can be fast-paced walking, walking up hills, stair climbing or anything that gets you slightly winded.
Step 6
Have regular check-ups. Having high blood pressure and high cholesterol can damage your heart. Make sure to get your blood pressure checked every two years and your cholesterol checked every five years to make sure they are not elevated.
