Heart Healthy Tips: Your Heart Will Thank You
Heart disease causes more deaths in the U.S. than any other cause: According to the Centers for Disease Control, almost 700,000 people die from heart disease in this country every year.
But keeping your heart healthy and free of dangerous plaque and clots can be made easier if you follow three simple heart-healthy rules:
- Avoid Smoking.
Besides the nearly 5,000 dangerous chemicals smoking brings into your blood stream, smoking also constricts blood vessels, causing the heart rate and blood pressure to rise. It also forces carbon monoxide into the blood, which replaces the oxygen your heart needs. A heart starved for oxygen begins to die, and once that happens, the muscles may become too damaged to work properly again.
- Exercise.
Daily physical activity challenges your heart and strengthens its contractions – allowing it to pump more blood with less effort. Federal guidelines on physical activity recommend 30 to 60 minutes each day, and the time spent getting your heart pumping is worth it: the physical activity can reduce the risk of fatal heart disease by almost 25%. If you can’t dedicate a solid hour to working out, don’t despair – even the small actions you take can count towards your daily total. For instance, taking the stairs rather than the elevator, walking your dog briskly or even vacuuming your house can count toward your daily total.
- Eat Right.
Variety is key to keeping your heart healthy. Whole grains, fruits and vegetables, low-fat dairy and low-fat protein all keep the heart strong and arteries free of build-up. Avoiding foods that are high in trans fat and saturated fat will also help the cause. But eating a heart-healthy diet isn’t all about sacrifice. In fact, you may find you eat more when trying to meet your daily goals: You need five to 10 servings each day of fruits and veggies alone.
Follow these three steps and your heart will thank you. Not only will you keep your body’s most important muscle fit, you’ll also lower your risk of obesity, diabetes and heart disease.
|
|
|