How to keep your heart healthy naturally

The belief that “if your parents or siblings have had heart disease, then you have a high chance of getting it also” has been debunked in recent years. Many studies have been conducted into the research of what simple lifestyle choices can have on the health of our heart and prevent heart disease. As a matter of fact, the study indicated that 5 particular lifestyle factors including quitting smoking, eating home-cooked food, drinking in moderation, consistent exercise and meditation with deep breathing can sum up to avert the majority of first heart attacks. 

1. Give up smoking  

Obviously, smoking damages your respiratory organs such as heart and lungs.  Although you have been smoking for many years, it is still not too late to undo the harm. Within a year of abandoning smoking, your heart disease risk is half that of those who smoke. After 15 years of quitting, your heart disease risk will be the same as a non-smoker. Having a healthy heart is possible and not beyond what you might initially have thought. 

There are many different things you can do to abandon smoking. One of those actions is to reach out to your friends and family as well as support organizations both online and offline to help motivate you and keep you on track. Another action is when you have the urge to have a cigarette in your hand, find a small object such as a pencil, paperclip or a soft stress ball. Also, try chewing sugar-free gum, or snacking on hard candy, fruits and veggies whenever you get a craving of a cigarette in your mouth. Always have one of these choices with you. 

2. Consume alcohol in moderation 

Research indicates that light to moderate intake of 1-2 alcoholic drinks per day decreases the likelihood of heart attacks and stroke. If you drink beyond this amount there will be more downsides than upsides to your health. Those who drink alcohol in moderation might be even healthier than non-alcohol drinkers! 

3. Have a heart-healthy diet  

There is actually no single one-size-fits-all healthy eating formula. However, everybody who have nutritious food with omega-3 fatty acids, potassium and antioxidants will have a healthy heart. Examples of nutrient-rich food are dark green leafy vegetables, beans, walnuts, berries, hemp seeds and fresh fish. Take on a diet that has little to no sugar and red meat. Keep away from having food enriched with salt and trans fat. Whenever possible, you want to learn how to cook and prepare food on your own and get accustomed to it.   

4. Exercise 

Regular physical exercising assists you in having a normal weight, reducing stress and strengthening your heart. With an inactive lifestyle, you are more prone to get the heart disease. At the very least, choosing to take the stairs instead of the lift is what you can do to keep your heart healthy. You can begin with exercising at least half an hour a day and 5 days a week. Perhaps take on any safe physical activity such as walking, jogging, cycling, playing soccer or dancing. Consult your doctor or a physical exercise expert prior to commencing an exercise routine to ensure your body is fully prepared. 

5. Get sufficient sleep 

Irrespective of age, weight, exercise and smoking habits, having 7-8 hours of quality sleep daily is vital for reducing your risk of developing the heart disease. Research shows that inadequate sleep disrupts certain medical conditions and processes such as blood pressure, inflammation and metabolism of glucose. The same may hold true for excessive sleep. 

6. Meditate and take deep breaths 

Both actions help decrease your stress and create a mindful experience. Once you have a healthy mind, your body is more likely to be healthy.  

Being open to positive words, surrounding yourself with energetic people, being grateful and optimistic to those around you are some of the things you can do to make your heart healthy. 

7. Get a regular heart checkup 

Do you know what your chance of getting a heart attack is? Regularly getting a heart health check with your doctor will assist you in gaining a better comprehension of your probability of having a heart attack, especially when you are over 45.  

For your heart checkup, your blood sugar levels, cholesterol and blood pressure will be examined.  

You may also be asked about your diet, whether you smoke or drink alcohol, whether you are keeping a healthy weight, your medical and family history and your physical activity levels. 

On the whole, when it comes to things you can do to strengthen your heart, visiting your doctor on an annual basis is only one piece of the entire jigsaw puzzle. Begin with the apparent things like abandoning smoking, easing up on the unhealthy diet and lowering your alcohol consumption. Such transformations in your lifestyle may not always be easy to put into practice, but it can be inspiring to understand that what you can do each day greatly contributes to your risk of a first heart attack or stroke than what you get from the members of your family tree.