The heart is your blood-pumping organ that keeps your body supplied with essential nutrients and oxygen. By taking care of this vital organ, you can reduce your risk of suffering from the No. 1 killer among industrialized nations: heart disease. Changing your state of mind, your diet and your lifestyle can help you improve your heart health. If you feel you are at risk of heart problems, it is crucial to talk with your doctor.
Healthy Diet
A healthy diet can help stave off heart disease by keeping your cholesterol, blood pressure and weight at healthy levels. When choosing a heart-healthy diet, stay away from trans and saturated fats, foods high in sodium and high-calorie foods. Instead, a diet rich in foods such as whole grains, beans, fruits, vegetables and unsaturated fats can help keep your heart healthy. These foods are generally low in calories, unhealthy fats, sodium and cholesterol. Also, these heart-healthy foods contain high amounts of fiber and a variety of heart-healthy vitamins and minerals.
Physical Activity
Regular physical activity can help improve your circulation, blood pressure, overall heart health and weight. Beginning an exercise routine can help you get your heart healthy if you have been diagnosed with problems such as heart disease. Getting between 30 to 45 minutes of exercise at least five days out of every week can help maintain heart health.
Expression of Emotions
Emotions can make a difference in the overall health of your heart. Regular laughter helps protect your heart against heart disease. Laughter improves the functioning of your blood vessels and increases your circulation. Therefore, by laughing regularly, you can help keep your heart healthy.
Also, an overall positive affect appears to be linked to a lower risk of heart disease. According to a study published in "European Heart Journal" and cited by the Reuters news service, the more positive emotions you express, the lower your risk of developing heart disease The researchers compared five levels of positive affect, from none to extreme, and found that people at each level had a 22 percent decreased risk compared to those at the next level down the scale.
Smoking
Smoking and expose to secondhand smoke are significant contributors to heart disease. The chemical found in cigarettes causes damage to your arteries and blood vessels and increases your blood pressure, making your heart work harder. Even moderate exposure to secondhand smoke or occasional smoking can increase your risk of heart problems. Therefore, to keep your heart healthy, cigarette smoke must be avoided as much as possible. If you smoke, the MayoClinic.com says your risk of heart disease can be significantly reduced within a year of when you quit smoking.
Weight
Achieving and maintaining a healthy weight can keep your heart healthy. Having a body mass index that is higher than 25 increases your risk of high blood pressure, heart disease and stroke, according to the MayoClinic.com. You can increase your heart health even by losing small amounts of weight.
