Heart diseases are one of the most common illnesses that cause death in the world. This can be preventable by changes in dietary intake, weight control, and exercise.
Many people do a lot of things that could weaken their hearts and make them susceptible to diseases. By the end of this article, you’d understand the effects, causes, and ways of preventing heart disease.
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Powerful ways to strengthen your heart includes
1. Exercising more
A sedentary lifestyle and behavior will cause your heart strength to diminish and deteriorate the heart’s quality over time. To strengthen your heart muscles and overall cardiovascular health, you should avoid sitting or lying in one place for a long time. Instead, it would be best if you walk around frequently. Aerobic exercises such as swimming, walking, and jogging will make the heart work better, lowers stress levels, improves your sleeping habits, helps you maintain healthy body weight, improves overall muscle tone, can help reduce abdominal fat reducing the risk of having high blood pressure and Type 2 diabetes.
2. Eating healthier
The kind of foods you eat is a determinant of your heart’s function and effectiveness. To strengthen your heart and prevent cardiovascular diseases, you should
· Avoid sugary foods and beverages:
Sugary foods have been linked to causing Type 2 diabetes, which significantly increases the risk of type 2 diabetes and stroke. Sugary foods and drinks such as carbonated drinks and alcohol can increase abdominal fat, which has been linked also causing an increase in insulin levels present in the bloodstream.
· Increase intake of leafy vegetables, legumes, fruits, and fish:
Leafy vegetables are excellent sources of vitamin k. Vitamin k is a nutrient that helps prevent blockage in the arteries, thus avoiding high blood pressure and heart function decrease. Legumes and fruits are excellent sources of fiber. Fiber helps to balance the normal flora in the large intestine (intestinal bacteria). An imbalance of the intestinal flora is connected to some heart diseases. Oily fish are good sources of Omega-3 fatty acids, which help promote blood circulation in the body.
· Eat dark chocolate:
Dark chocolate is high in antioxidants and flavonoids that lower the risk of heart disease. It also helps to boost blood circulation and reduce the risk of stroke.
3. Reduce blood pressure and cholesterol levels
The causes of high blood pressure include an increased salt intake, lack of rest, inadequate intake of water, and so on. To lower your blood pressure, you’d need to monitor your salt intake. Increased salt intake causes an increase in sodium in the body leading to high blood pressure. Cholesterol is fatty substances present in the body, which ate of two kinds: High-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is the kind of cholesterol that is beneficial, while LDL is the harmful one. Increased LDL levels can lead to buildups in blood vessels that could cause heart diseases.
4. Reducing stress
All forms of stress, whether physical or emotional, should be avoided. Increased stress levels lead to an increase in cortisol production (stress hormone) that could lead to increased cholesterol levels and heart disease.
These are all healthy habits that can improve and strengthen your heart, and you should consider inculcating them into your daily habits.