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How to Improve Heart Health – Keeping Your Heart Beating | Heart disease is the leading cause of death for men and women. In fact, one person dies every 36 seconds in the US from cardiovascular disease. That’s about 655,000 Americans (one in every four deaths).
Keep your heart beating! With these tips to improve heart health, you can develop a stronger heart and potentially live longer. Otherwise, you could develop heart disease in the future.
Fight against heart disease with these easy tips today.
- Start Moving
If you want to get your heart beating stronger than ever, consider your workout routine. Physical activity can reduce your risk of stroke, diabetes, and heart disease.
Try to get the recommended 150 minutes of heart-pumping physical activity every week.
Examples of moderate-intensity aerobic activity include:
- Brisk walking
- Biking (slower than 10 miles per hour)
- Tennis
- Gardening
- Dancing
- Water aerobics
You might consider vigorous-intensity workouts as well. Try swimming laps or running.
If you can’t fit regular workouts into your routine, try to stand more. Otherwise, prolonged sedentary time could contribute to deteriorating heart health.
- Change Your Diet
If you want to prioritize your heart this year, choose food for your heart.
First, consider consuming healthy fats, including avocados and olive oil. Cut trans fats, which can increase your risk of heart disease, out of your diet.
Otherwise, consume nutrient-rich foods. For example, you can eat berries, leafy greens, and lean proteins.
- Consider Your Cholesterol
As you make adjustments to your diet, look for ways to keep LDL (“bad” cholesterol) from clogging your arteries. Otherwise, plaque can increase your risk of heart disease and stroke.
Choose foods that are low in cholesterol, including:
- Multi-grain bran and oats
- Fruits
- Vegetables
- Walnuts
- Almonds
- Salmon
- Albacore tuna
Avoid animal products like pork, cream, butter, and beef.
- Shed Some Weight
Shedding a few extra pounds can improve heart health, too. Otherwise, visceral fat (stored around important organs) can impact your health. It could contribute to diabetes, high blood pressure, and cholesterol, too.
- Track Your Blood Pressure
Patients with diabetes are at a higher risk for heart disease or stroke. High blood pressure can put unnecessary strain on your arteries and heart. Instead, keep track of your blood pressure.
It shouldn’t reach above 120 (for the top number) and 80 (for the bottom number).
You can adjust your diet to maintain proper blood pressure.
- Stop Eating Sugar
High blood sugar levels could indicate diabetes and increase your risk of heart disease. If you want to keep your heart beating strong, avoid added sugars.
Remove sugary beverages and candy from your diet.
- Quit Bad Habits
Smoking can reduce the amount of “good” cholesterol in your body. It could diminish your lung capacity, too. You’ll struggle to work out as a result.
For a stronger heart, avoid bad habits like smoking and drinking.
Use these tips to develop a healthy lifestyle instead.
Healthy Hearts: 7 Steps to Keep Your Heart Beating
Keep your heart beating strong! Use these seven tips to improve your heart health. With a stronger heart, you can minimize your risk of cardiovascular disease.
You could live longer as a result.
Searching for more tips? Check out our latest guides today.
