A healthy heart is a necessity for a healthy life. Heart-related problems are increasing with each passing day, and with that, taking proper care of our hearts is getting even more significant. Lifestyle, trauma, anxiety, and stress are the major enemies of the heart and need to be treated before it takes a toll on your life.
Here are a few heart-healthy food and activities that will help in keeping the heart healthy.
Fish rich in unsaturated fats are good for the heart. Research has proved that Omega-3 fatty acid in the fish keeps the heart healthy and prevents the occurrence of death due to heart disease.
2. Dark chocolates
Dark chocolates are rich in a substance called flavonoids. It is associated with a healthier heart and cocoa present in the chocolate prevents low blood pressure which further prevents reasons for heart disease.
3. Green vegetables
Green fibrous vegetables are a concoction of health and strength. It contains nitrates which prevent heart disease and consuming them also improve immunity and the body’s ability to fight disease.
4. Dry fruits
Dry fruits like walnuts and almonds improve the artery health. It also reduces the risk of blood clots which leads to heart attacks. Dry fruits also prevent high blood pressure thereby lowering the risk of heart disease.
Oats is popularly known as a heart healthy food. The major reason behind it is their property to lower cholesterol and manage the weight. More weight is associated with more risk of heart issues. Since oatmeal manages weight it keeps the heart healthy.
Blueberries have an antioxidant named anthocyanins. This has been linked to lower risk of heart disease and make healthier heart. Blueberries also help in keeping the skin healthy and are good for immunity.
Beans are rich in minerals and proteins without the concentration of saturated fats which is found in animal proteins. Eating legumes as a part of diet improves the blood cholesterol levels thereby reducing chances of heart disease.
Avocados are super rich in fibers. It provides healthy minerals and fibers which is directly linked to lower the risk of heart diseases. It also lowers cholesterol levels in people who are overweight or suffering from obesity.
9. Whole grain meals
Whole grain meals are rich in all kinds of nutrients that the body needs. It lowers the cholesterol and hence reduces the risk of heart disease, along with reducing the chances of diabetes and other related ailments.
Running has immense benefits for overall health. It is found that running reduces the chance of heart disease by 35 to 55%. It prevents blood clotting in the arteries and also improves blood flow in all parts of the body.
Swimming maintains the body weight, improves blood flow and improves the overall circulation in the body which improves our cardiovascular ability and reduces heart disease.
12. Brisk walking
Brisk walking works similar to running and swimming. It improves the cholesterol levels, blood pressure and energy level and it eventually helps in managing overall weight.
13. Jumping rope
Skipping rope helps in strengthening bones and muscles. Not just this, it is a great activity for the heart and lungs. It is even more efficient than cardio and regular practice may improve heart health tremendously.
Research shows that dancers have 46 to 50% less risk of cardiovascular disease. Dancing not just gives direct benefit by improving heart health but it also helps improve your social skills and makes you happy, which ultimately benefits heart health.
Yoga has a lot of benefits. It keeps the mind relaxed and prevents toxicity. Yoga also helps in managing cholesterol level, prevents weight gain and helps in balancing the hormones which helps in keeping the heart healthy.
Meditation helps in releasing stress, cures depression and relieves anxiety. These are the most common enemies of heart health. Managing them ultimately improves heart health.
Laughing is the best medicine for the heart. When you laugh, the amount of breath becomes deeper and faster. This means that both oxygenated blood is pumped into the body improving vascular function.
The healthiest people in the world have a few things in common. The above list has the things which healthy people follow in their daily life. Adding all of them is not easy but taking one step a day will drastically improve your heart health.