Learn How to keep Your Heart Healthy

Prevention is always better than cure. You can hear a lot of people say this statement that most of us don't really pay attention to. With all the tempting habits, laziness, and food, people almost forget to value the only pumping organ in the human body.

The heart is the central part of the circulatory system responsible for blood circulation. This feature gives you life to live for and the last thing you can do is maintain your body wellness. Love your heart by following these guidelines for a healthier life:

1. Avoid eating saturated fats

Saturated fat is the main carrier of cholesterol in the body, and too much cholesterol can damage not only the heart but also the interdependent organs of the body. This type of fat is consumed in sweet and savory (salty and spicy) dishes, meats, and dairy products, including palm and coconut oils. As soon as possible, you need to control your fat intake to avoid getting used to eating fatty foods over time.

Nowadays, not only the elderly but also younger men in their 40s are prone to heart attacks. To avoid inadvertent consumption, it is good to be familiar with the products to be eliminated. Some examples are listed below:

• Butter

• Cheddar cheese

• Chocolate bars

• Cakes

• Ice cream

• Fat from beef, lamb, and pork

• Chicken skin

• Sausages

2. Say no to alcohol and cigarettes

Most smokers and drinkers say that once you try these bad habits, you will eventually find it impossible to quit them. Smoking or drinking excessively can lead to serious addiction. These characteristics increase the risk of heart attack due to high blood pressure; and therefore, it is never too late to stop.

However, if you've been practicing these habits for a long time, I understand if you find it a bit difficult to smoke the last cigarette or drink the last drop of beer. Here are some basic tips to get rid of smoking or drinking habits, slowly but surely:

• Have a cigarette or a bottle of beer one last time.

• Keep in mind that you had your last and it is final.

• Count your days without drinking or smoking. Knowing how long it took will motivate you even more.

• Surround yourself with positivity and good people.

• Don't take pleasure in the "one" term.

• Do not think too much. Relax and live normally.

3. Exercise, exercise, and exercise

Adequate and regular physical exercise is the heart's best friend. Helps the heart to work more efficiently. The more blood is ejected, the slower the heart rate. While a slower heart rate means a lower risk of high blood pressure. Your exercise program should include the following aerobic or cardiovascular exercises:

• Jogging and walking

• Cycling

• Stretching

• Swimming

• Play jump rope

4. Get checked regularly

For a healthier heart, you should see your doctor at least once a year. Do it with or without heart complications. Your doctor will further determine the condition of your heart through medical imaging procedures.

If he notices any irregularities, he will give you some advice and prescriptions for improving your heart. Remember, it's always good to get your health under control before it's too late. This is highly recommended for men who are generally assumed to be more susceptible to common heart failure than women.

5. Follow the "5 fruits a day" rule

Start a heart-healthy diet to maintain your heart health or fight any heart complexities. Always make sure to include nutritious fruit in every meal you eat. Five different fruits a day should become a rule to ward off disease.

Fruit is naturally cholesterol-free and contains fewer calories and sodium. Moreover, they are relatively known as fibrous and rich in vitamins, water, and antioxidants which prevent infections from entering the body. Below are the top 5 heart-healthy fruits you should include in your daily meal starting today:

• Berries

• Avocados

• Pineapples

• Almonds/ Walnuts

• Bananas

6. Control your weight

Starting a heart-healthy diet goes hand-in-hand with good weight control. According to a study, obesity is often linked to heart attacks in middle-aged people. Since higher than average body mass index or BMI and fat distribution are the most common predictors of coronary heart disease or an enlarged heart. Here are some helpful tips for managing your weight the right way:

• Avoid eating heavy meals. Eat just the right amount of food. Although you can fight hunger with smart snacks like wheat crackers.

• Focus on your diet to avoid temptations.

• Limit your mealtime to three. You don't eat four, five, or six

• times a day.

• Add a few more minutes to your usual exercise.

7. Sleep well

Sleep deprivation is another factor that triggers hypertension. Some people may not take it seriously. But if you love your heart, never expect the worst. Sleep 6-8 hours regularly. Sleep regulates stress hormones that normally raise blood pressure. Here's how to get suggested sleep times and beat insomnia:

• Learn how to program your biological clock. Create a sleep-wake cycle at the same time.

• Decrease your consumption of beverages/products containing caffeine.

• Relax before going to bed.

• Don't smoke before bed. Or just never smoke at all.

• Avoid taking afternoon naps.