The heart is an essential part of your functional body that we don’t pay attention to very often. But it should not be neglected for a long time because it performs a very integral function in the body, pumping blood and oxygen to all organs. Unfortunately, these days, due to our unhealthy and exposed lifestyle, we are more prone to heart disease than any other. But if you care about the heart and often ask your doctor how to improve heart health, you can’t grasp the daily best practices for improving your heart condition. Nonetheless, your little habits can dramatically improve heart health.
14 steps to improve heart health naturally
1. Eat meals in small portions
It just means having a controlled diet. Avoid filling your plate and stomach with loaded calories, as this is also not a good practice for your heart and waist.
- Use a small bowl or plate for meals.
- Eat nutrient-dense foods
- Avoid a lot of junk food
- Avoid processed and refined foods
Also read: Healthy eating habits
2. Stop smoking
If you want a prosperous and strong heart, you need to quit for the better or limit your smoking. But, unfortunately, this is one of the main reasons people fail to improve their cardiovascular health even when practicing all the heart-friendly things.
3. Manage stress
Don’t stress too much! It is unhealthy and can adversely affect your heart as it speeds up the heart rate and increases blood pressure.
4. Choose low fat protein sources
Generally, dairy products, meat, poultry, etc. are high in protein. But some of them are high in fat and cholesterol, which is not suitable for the heart. So you can choose low fat protein foods like
- skimmed milk, cheese,
- cold water fish,
- skinless poultry
- legumes such as beans, legumes
- soy products.
5. Reduce the iodine portion
Most of the salt you eat does not come from table salt, but comes from different sources of canned and processed foods. And too much salt can lead to high blood pressure, a major risk factor for heart disease.
- reduce the use of packaged foods
- Avoid visiting restaurants often
- Canned Food with No Added Salt
- switch to home cooking
6. Keep body weight under control
If you are overweight compared to the expected weight, you need to check and maintain it in a timely manner, as obesity can lead to high blood pressure, which ultimately adversely affects heart health.
Also read: Foods rich in magnesium for the heart
7. Be physically active
Our sedentary lifestyle can cause serious cardiovascular problems like heart problems, stroke, heart attack, etc. Thus, regular exercise promotes good cholesterol, weight loss, maintenance of blood pressure. Physiological activity also improves muscle functions and strengthens the body’s ability to take in oxygen for better blood circulation. You can try;
- Yoga for Heart Health
- Aerobic exercise
- Slow steps
8. Reduce alcohol consumption
For a healthier and safer heart, you should reduce alcohol consumption if you are a regular alcoholic. It is recommended because too much alcohol can lead to high blood pressure, heart failure or stroke. It also releases calories with which you could also gain weight and being overweight is not good for a healthy heart.
9. Get enough hours of sleep
Don’t stay awake for long hours. It is recommended that you get at least 8-9 hours of sleep for a good relaxed heart. Insomnia can cause some serious problems like high blood pressure, obesity, and type 2 diabetes and any of these conditions are unfavorable for a human heart.
10. Eat vegetables and fruits
You need a good amount of vitamins and minerals to improve heart health. Vegetables and fruits are excellent sources of essential minerals. They are even low in calories and yet high in dietary fiber. In addition, all plant-based foods contain components that help prevent cardiovascular disease.
- You can wash, cut and refrigerate vegetables and fruits and eat them as snacks.
- Or sauté your favorite vegetables and enjoy a light, healthy meal.
- Eat a bowl of fresh fruit mixed in a salad.
11. Choose cereals wisely
Grains are fundamental and usual parts of our eating habits, so they should be chosen wisely, taking into account their nutrients closely. Whole grains are a good source of fiber and play a vital role in supporting blood pressure. However, whole grains are quite heavy and unrefined. So if you are now wondering which grains we can choose to improve the heart, you can go for some of these healthy grains.
- Whole wheat flour
- Whole grain bread
- Try brown rice instead of white
Read also: Dash diet
12. Limit unhealthy fats
For someone with heart problems or if you are wondering how to improve heart health fast, you need to control your intake of saturated and trans fats as this helps lower blood cholesterol and minimize the risk of arterial disease. It is advisable to choose products low in fat.
- Olive oil, canola oil on butter
- Avocados on coconut and palm tree
- Use trans fat free margarine
13. Control blood pressure
Regularly monitoring your blood pressure is essential as it usually has no visible symptoms, but can cause serious damage to the heart, arteries, and kidneys. In addition, it is recommended to eat sources rich in potassium, magnesium and calcium.
14. Maintain balanced cholesterol
Bad cholesterol can help clog arteries. Good cholesterol, on the other hand, helps remove plaque. Ultimately, it helps protect you against heart disease. Bad cholesterol can cause clogging of the arteries, while good cholesterol helps reduce plaque.
Read also: Good and bad cholesterol
So to align the article, we can conclude that a healthy heart is completely within our grasp if we are able to adapt some good organizational habits. Your body is what you made of it, so you can prevent heart disease by simply following these steps mentioned above in your daily life.