Did you know that the heart pumps around 7,500 litres of blood over the course of one day? This is a lot of work for such a small organ. It’s one of the strongest and most vital muscles in our body. So, taking good care of it is crucial. It beats over 100.000 times a day and can sometimes get tired and develop some diseases and illnesses. Besides going to regular check-ups, there are other ways to prevent this from happening and improve your heart’s health.
Take Supplements
Humans are very prone to heart diseases. This includes strokes, heart attacks and heart failure. All of these diseases are some of the leading causes of death all over the world. But the good part is that most of these can be prevented. Taking supplements is one way to do it. There’s a wide range of blood circulation tablets that can help you. They also come as capsules, formulas, extracts, lozenges and syrups.
There are several types of supplements and vitamins that can help you improve your heart health. Omega-3 fatty acids are one of them. These supplements could reduce the body’s inflammatory response. By doing this, you also lower the risk of heart-related diseases. They have the power to slightly lower the blood pressure and triglyceride levels.
They can reduce plaque build-up and inflammation in the arteries but to a certain extent. You can find these fatty acids in fish oil and in fatty fish. According to a study, low levels of magnesium could indicate a risk for heart disease. These possible diseases are arteria plaque build-up, high blood pressure, cholesterol or hardening of the arteries.
Magnesium supplements are available in a variety of mineral combinations and chemical forms. It also comes in foods such as nuts, avocados and spinach. Vitamin D is another supplement that can help you. They decrease blood pressure in people who have high blood pressure and a deficiency of vitamin D. Make sure you check with your doctor before taking any kind of supplement on your own.
The molecule known as coenzyme Q10 or CoQ10 resembles a vitamin a lot, and every cell in the body contains it. It comes in foods such as kidney, heart, liver, mackerel, peanuts etc. These supplements give a boost to enzymes in their work protecting the heart and some skeletal muscles. Some of the other supplements that can help you are fibre, L-carnitine, red yeast rice and folic acid.
Lose Weight
Having too much weight on you can be a big risk factor that contributes to heart disease and failure. Losing some weight can solve this issue. But knowing the right method to do it, can make a huge difference. Losing it too quickly can only make things worse. You should first know what impacts your heart positively and negatively.
By finding the right method with your doctor, you’ll see how losing weight can make wonders for your heart health. When you’re overweight your heart pumps extra blood, and this leads to high blood pressure and heart damage. Weight loss can also lower your cholesterol levels. Eating a lot of junk and unhealthy food puts you at risk of high cholesterol levels.
Although the relationship between Type 2 diabetes and obesity is not fully understood, it’s clear that there’s one. Diabetes increases your risk of heart attacks and strokes by raising your blood sugar levels. The odds of avoiding these issues increase if you lose weight as it helps you control your blood sugar levels. As an extra safety measure, you can take blood circulation tablets. They can only improve your health.
Eat Healthy
Changing and adjusting your diet is essential for heart health. Having three meals each day—breakfast, lunch, and dinner—plus one or two snacks in between is the healthiest eating pattern. Let’s start with the most important meal of the day, the breakfast. Never skip your breakfast because it gives you the power and nutrition to start your day.
Eating a combination of whole grains (bagels, bread, muffins, oats), lean protein (nuts, eggs, poultry), low-fat dairy (yogurt, milk, cheese), plus some fruits or vegetables is the ultimate choice for a healthy and balanced breakfast. Your lunch should also be thought through. It should contain plenty of fibre, lean protein, vegetables, good fats and complex carbs.
Your dinner can include protein, veggies, grains and healthy fat. These are the most beneficial combos that will maintain your heart healthy and won’t let it catch on to some disease. There won’t be any fat to clog your arteries and no food to increase your blood pressure. Avoid canned food, white bread and processed meats. They all have ingredients damaging to our health.
Do Some Exercise
In addition to taking some kind of heart health supplement, doing some type of exercise can be very beneficial. It has a lot of positive effects on our heart, and some of them include lowering blood pressure, lessening the risk of diabetes, maintaining a healthy weight and reducing inflammation all over the body. A lot of research shows that people who exercise are much less likely to suffer from a heart attack or some other cardiac event.
Depending on your physical capabilities you can do several exercises. Walking will let you start slowly and take one step at a time. You don’t need any special accessories or equipment. Jogging and running are for more active people. Jogging is slow-paced and running is more intense and more beneficial. You can also try cycling. If you don’t want to go outdoors, you can do it with a stationary bike. It’s important to start slowly and increase your workout intensity when you feel ready.
Reduce or Cut Down on Alcohol
You may not think that alcohol has a big influence on your heart health, but you’re wrong. It has a big negative impact. When you consume alcohol, you increase the possibility of cardiovascular diseases. It increases the heart rate and your blood pressure. And long-term heavy drinking will lead to weakened heart muscles, irregular heartbeat and high blood pressure. As soon as you reduce or cut off the alcohol completely, you’ll notice a big difference in your overall health, not just your heart.
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