The most common cause of death among us adults are cardiovascular diseases. Can we protect ourselves in some way? Yes, we can and here are tips to help you strengthen your heart!
Work out an hour a day
Women who exercised moderately for 60 minutes or hard for 30 minutes a day have a 46 percent lower risk of heart failure, according to a study conducted by the American Heart Association. But, even if you do not have time to allot for exercise, you can still get positive results from fewer workouts. A little exercise is better than no exercise, according to the researchers.
Keep track of your mental health
Women under 55 who suffer from moderate to severe depression are more than twice as likely as others to develop serious heart problems such as heart attack, according to research published in the Journal of the American Heart Association. So, if you suspect that you are depressed, you should contact a doctor or psychologist for help.
Inspired by the Mediterranean diet
Fill your plate with lots of fruits and vegetables. Add herbal sources of protein such as beans, nuts and olives which also contain beneficial polyunsaturated fats. They help to keep blood pressure down, and lowers LDL cholesterol. Those who eat the Mediterranean diet has 30 percent lower risk of heart disease, according to a study in The New England Journal of Medicine.
Drink less soda
Fizzy drinks can damage the heart, according to a study by the American Heart Association. The researchers suspect that it’s due to the high caffeine and sugar contents. The consequence is then potassium – that are essential for heart function – are flushed out of the body. Cut down on soda intake as much as possible and don’t even think about gulping down diet sodas. The sugar-free options can lead to weight gain and obesity, which also affect the heart adversely.
Nurture your relationships
A healthy love relationship can strengthen the heart. People who do not feel emotionally supported by their partner are at greater risk of atherosclerosis which eventually also can lead to heart attack, according to a study in the journal Psychological Science. The researchers believe it may be because when you feel you are not getting the support you want, you become more stressed.
The woman’s risk of heart disease doubles if she has problems with the gums, according to the Academy of General Dentistry. When the gums bleed, bacteria in the mouth can mix in with our blood that can cause inflammation, which in turn stress the heart. To keep gums healthy by using dental floss daily is one of the best ways to avoid unwanted bacteria in the mouth.
Any type of exercise is good for the heart, but the running seems to have some additional positive effects. Even if you keep a calm pace and do not run regularly, you can reduce the risk of dying from heart disease by 45 percent, according to a new study published in the Journal of the American College of Cardiology.
Sleep well every night
Plenty of research suggests that our sleep habits affect the risk of developing heart disease. Insomnia can, among other things increase the risk of having a heart attack, according to a study from the Norwegian University of Science and Technology. If the quality of your sleep is poor, the risk of suffering from high blood pressure which then also can lead to heart attacks.
The risk of heart disease and stroke are two to four times higher for men who smoke than for non-smokers, according to a campaign by the American Heart Association. Next, the risk is 25 percent higher for women smokers to develop heart disease than men with the same habit.
Optimism and joy reduces the risk of developing heart disease, especially for those who have relatives who have had such diseases. According to research, it may be that a positive attitude makes you feel less stressed, which can reduce the risk of getting heart disease.