The heart is a muscle that pumps blood throughout the body. It allows you to exercise, do regular daily activities and is essential for life. Therefore, maintaining a strong, healthy heart is of the utmost importance. While some people with heart problems have genetic abnormalities or heart defects, many heart problems are actually preventable. You can maintain a healthy heart just by practicing good lifestyle habits every day.
Step 1
Avoid cigarettes and other tobacco products in order to keep your heart healthy. The Mayo Clinic explains that smoking or using tobacco products like chewing tobacco can greatly increase your risk of heart disease. The nicotine in cigarettes narrows the blood vessels, which makes the heart work harder to pump blood throughout the body, according to the Mayo Clinic. Even exposure to second-hand smoke should be minimized in order to maintain the best heart health possible.
Step 2
Exercise at least five days a week for 30 to 60 minutes. Physical activity gets your heart pumping and helps to maintain heart health for life. The Mayo Clinic states that regular exercise reduces the risk of heart disease and keeps the heart muscle strong. Try doing cardiovascular exercises such as jogging, cycling, swimming or using an elliptical trainer on most days of the week. You can even break your workout into short bouts throughout the day if you can’t do 30 to 60 minutes of exercise at once.
Step 3
Limit your intake of saturated fats and eat more foods with unsaturated fats. Saturated fats are unhealthy for the heart as they clog the arteries and make it harder for the heart to pump blood. They are only found in animal products like beef, pork, milk and butter. Yet unsaturated fats, in foods like fish, olive oil and nuts, actually have a protective effect on the heart. The Mayo Clinic recommends getting less saturated fat and more unsaturated fats to keep your heart healthy. It’s also important to eat plenty of fruits, vegetables and whole grains, which are low in total fat.
Step 4
Maintain a healthy weight or lose weight if you are overweight. Being overweight increases your risk of heart disease, according to the Mayo Clinic. Yet a 10 percent loss of body weight can significantly reduce your blood pressure and cholesterol, protecting your heart, states the Mayo Clinic. If you're not sure whether you are currently overweight, book an appointment with your doctor to check your weight and body mass index as well as to discuss your heart health.
Step 5
Consider taking a vitamin D supplement, especially if you are at a higher risk of heart disease due to family history. Reuter’s Health explains that people who are deficient in vitamin D are at a higher risk of heart attacks. Yet taking a vitamin D supplement daily may be able to reduce the risk of heart attacks and lower blood pressure levels, according to Reuter’s Health. Vitamin D is a fat-soluble vitamin, so you cannot excrete out any excess. For this reason, it’s essential to talk to your doctor before taking any supplements. Your doctor may be able to help you find the right dose of vitamin D as well.
Things You'll Need
- Vitamin D
- Foods with unsaturated fats like fish
