You know who lives in this world up to 70 years; their heart will pump almost 2.5 billion times. In that same time, a person will have to be alive just 2.2 billion seconds.

So, your heart is always busy.
Each death out of every four in America is initiated by heart disease. 


In the spirit of taking the best care of your heart, here are six(6) heart-healthy tips.

Stop Smoking: 

Smoking can initiate numerous negative effects on your health, such as an amplified risk of developing serious illnesses like cancer and heart disease etc. Walk off smoking improved blood circulation in your body, lesser blood pressure and heart rate, and improved oxygen levels and lung function, all shrink your risk of a heart attack. Within a couple of months after quitting, you’ll feel less short of breath and cough less. Coughing, shortness of breath and sinus congestion will decrease.

Retain a Healthy Weight: 

Getting and reaching a healthy weight is more significant for overall health and can help you to avoid and control most of diseases and conditions. If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure.

Manage your Stress:

Laughter has been found to lower levels of stress hormones, reduce inflammation in the arteries, and increase “good” HDL cholesterol. Meditate. This practice of inward-focused thought and deep breathing has been shown to reduce heart disease risk factors such as high blood pressure.

Avoid the following foods :

    • Processed foods
    • Refined carbohydrates – sugar, white bread, pasta, and rice
    • Sweetened beverages – pop, juice, alcoholic beverages
    • Saturated & trans fats – processed/packaged food, commercial baked goods, shortening, margarine, fast food, processed meats, red meat

Incorporate as many of these heart-healthy habits into your daily routine:

  • Exercise at least 30 minutes per day. Walking for 30 minutes can do  wonders
  • Get your rest. Aim for 7-8 hours a night. 

Include following Foods to your diet:

    • Aim for 8-10 servings of vegetables and 2-3 servings of fruit per day. Eat a wide variety and include as many colors as you can.
    • Berries
    • Fiber – vegetables, oatmeal
    • Olive oil (1-2 tbsp/day)
    • Omega-3 fats – fatty fish (salmon, herring, sardines), flax seeds, walnuts, chia seeds
    • Whole eggs
    • Garlic


Add Comment