Everybody already knows how important it is to take care of our hearts. Cardiovascular diseases can be prevented if we take good care of our health and implement a diet that can help improve our heart health. If our heart is running in good condition, most of the negative effects on our body parts automatically vanish, which improves the immune system and energy levels of the body. Implementing the steps mentioned below can help anyone plan a healthy heart routine in their lives.
Eating less sodium
Eating more salt can increase blood pressure, which can increase the risk of heart diseases or a stroke. Instead of using salt, you can add more spices and herbs to add flavor to your dishes.
Cut back on sugar
Eating sugar may not directly affect your heart health, but it can lead to weight gain. Weight gain can then lead to increased blood pressure, which can cause diabetes or heart diseases at a later age.
Keep saturated fat to a minimum.
Eating more saturated fat can also cause problems to heart. Saturated fat is found in daily products such as butter, cheese, fatty meats, and processed foods such as cake, pies, etc. These things can increase cholesterol levels in the body, which is one of the key reasons for heart problems.
Eat more fish
Fishes are a rich source for omega-3 fatty acids, which are said to improve your cholesterol levels. Fishes such as pilchards, salmon, and fresh tuna are good for improving cholesterol levels. Vegetarians can get the omega-3 fatty acids from spinach, walnuts, flaxseed, soya oil, pumpkin seeds, and wheat germ.
Smoking is said to damage the health of our lungs and also decreases our endurance. Smokers have double time chances of heart attack than those who do not smoke. Smoking damages your arteries increases the blood pressure and also reduces your blood oxygen levels.
Alcohol is another reason for getting prone to heart diseases. Too much alcohol intake can cause high blood pressure. It can cause abnormal heart rhythms and damage to heart muscles. It is important to keep your drinking habit in moderation, so you do not cause pressure over your heart and liver.
Deal with stress
Mental stress is also one of the major reasons that our heart goes through an unhealthy period. Also, when you are more stressed, you tend to rely on smoking and drinking habits, which we have already mentioned above. Find ways to de-stress yourself without the need for cigarettes or alcohol. Try meditation and breathing exercises to reduce the stress levels and increase mindfulness.