Healthy Heart – 5 Lifestyle Changes To Make If You’re At Risk of Heart Problems
Healthy Heart – 5 Lifestyle Changes To Make If You’re At Risk of Heart Problems
Has your doc given you the dreaded warning that you need to make some lifestyle changes for the sake of your heart? Fear not! It doesn’t have to be as painful as you’re imagining. Read on for tips and motivation to make the changes your body needs. Healthy heart -5 lifestyle changes to make if you’re at risk of heart problems.
1. Get Active
It’s no secret that exercise is good for the heart. An abundance of freshly oxygenated blood pumping through the body strengthens the entire cardiovascular system, including the heart and lungs. Start your new routine safely by joining a personal training studio. If you’re new to exercise, acquire an activity tracker or a heart rate monitor. To start with, keep your heart about 20 counts above your resting heart rate until you’re ready for more of a challenge. A personal trainer can help you determine when to push yourself and when to rest.
2. Reduce All Oils (Even The “Good” Ones)
You’ve probably heard by now that there’s a difference between saturated and unsaturated fats, but don’t let the hype fool you – no fats are recommended in high doses. While a number of fad diets promote high fat intake, medical research indicates that even good fats are detrimental if they are consumed in large quantities. Research has also indicated that for optimal health, 30-70 grams of good fat per day is your limit. This will keep your arteries open, enabling optimal blood flow.
3. Increase Fruit Intake
Fruit is criticized by many due to its high sugar content. However, recent in-depth studies have seen the narrative shift. Fruit is now acknowledged as one of the most healing heart foods. Packed with antioxidants, fruits like blueberries can protect arteries from damage. Compounds like resveratrol are also abundant in fruit. This is why people believe red wine to be good for the heart. However, the alcohol content of wine automatically cancels out the healing effects of resveratrol. Grapes, berries, and other fruits offer an abundant source of resveratrol without the alcohol content.
4. Reduce The Amount Of Animal Products You Consume
Veganism has been getting attention recently for its ability to combat climate change. While the farming of animals certainly puts a strain on the Earth’s resources, veganism should also be given more time in the spotlight for its ability to prevent many illnesses (heart disease and diabetes being the main two). Giving up animal products entirely might be too much of a challenge. However, you can still reap great health rewards from adding a few meat-free meals to your menu each week.
5. Avoid Stimulants
In terms of heart health, stimulants are dangerous. They place strain on the heart’s muscle fibres without providing any strength benefits. Stimulants include caffeine (typically found in coffee, tea, and chocolate), energy drinks, alcoholic drinks that contain guarana or caffeine (sometimes both), cigarettes, and a number of medications. Stimulants help you to feel more awake and alert when you’re tired. They force the body to release cortisol and adrenaline, providing you with an artificial sensation of energy, ultimately leaving you more tired by masking your exhaustion until they wear off.
Live A Long And Happy Life
Getting healthy is an investment in your future happiness. Giving up butter, alcohol, and coffee might feel as though life’s pleasures are getting scant, but a sensation of revitalization and optimism will replace those little comforts. However, if giving up your favourite treats is too difficult, focus on adding more fibre-rich foods into your diet and getting active. These two tactics will still make a profound impact on your heart health.
