Many of the keys to a healthy heart are also the factors that lead to overall physical and even mental health. Preventing obesity, not smoking, exercising regularly and making other smart lifestyle choices can maintain a healthy cardiovascular system while also preserving a healthy brain, respiratory and immune systems, as well as just a better overall quality of life.
Features
A healthy heart is one that receives healthy blood flow to it and that can pump blood efficiently to the lungs, brain and the rest of the body. When blood flow is healthy throughout the body, the organs, tissue and muscles receive the oxygen and nutrients they need. But as Dr. Henry Cabin points out in his Yale University publication "The Heart and Circulation," blood also removes metabolism waste products from tissue.
Diet
Diets that are low in saturated fats and sodium, such as the DASH diet, or Dietary Approaches to Stop Hypertension, and the Mediterranean-style eating plan, have been proved to boost heart health and overall physical health. The Mayo Clinic reports that the Mediterranean diet not only lowers the risk of heart disease, but also reduces your odds of developing certain and conditions, such as cancer. The Mediterranean and DASH diets both feature whole grains and a minimum of red meat. The Mediterranean diet also features olive oil.
Misconceptions
The idea that you can be fat and fit may be more wishful thinking than basic science. A study of people 50 and older, published in the "Archives of Internal Medicine" in 2010, found that people with largest waistlines had twice the risk of dying during a nine-year period as those with the smallest waistlines. The study noted that even big-waisted people with a health body-mass index, a ratio of weight-to-height, were still at a higher risk.
Prevention/Solution
Preventing heart problems can be difficult, especially if you are older or have a family history of heart disease. These are risk factors beyond your control. But there are several important risk factors, as outlined by the Mayo Clinic, that will give the best odds of having heart and overall health. The tips include no tobacco products, 30 to 60 minutes daily of at least moderate-intensity exercise, and regular health screenings for matters sucha as blood pressure, cholesterol and blood glucose.
Expert Insight
Managing stress is a prevention technique that is often overlooked when it comes to heart health. But Cleveland Clinic reports that managing stress can reduce the release of stress hormones epinephrine and coritsol. Epinephrine can make your heart beat faster, while coritisol raises blood pressure and retains fluids. All of that places extra stress on your heart. Cleveland Clinic experts therefore recommend you investigate ways to manage stress and relax, through means such as yoga, deep-breathing exercises, tai chi, general exercise and even therapy.
