How to Take Care of your Heart

Your heart is the most sensitive and most important part of your body, if not properly taken care of; it may be infected with virus. Many people have died due to heart disease and cancer of the heart. Heart disease is one of the most dangerous and chronic diseases that has cost the untimely death of many people all over the world, so it is due to this fact that I have decided to stipulate some various ways in which you can take care of your heart.

You know that health is wealth; you also know that exercise and a good diet can keep your heart healthy. But what else can you do to keep your heart healthy? Here are four key things you need to do every day to help your heart work most efficiently. Incorporate these habits into your lifestyle and your heart health will be the best it can be for you. So not to waste much of your time I have stipulated four natural ways to take care of your heart. They are as follows:

  1. Eat Healthy Fats

We need fats in our diet, including saturated and unsaturated fats. One fat we don’t need is trans fat, which is known to increase your risk of developing heart disease or having a stroke over a lifetime. This is because trans fat clogs your arteries by raising your bad cholesterol levels and lowering your good cholesterol levels. By cutting them from your diet, you improve the blood flow throughout your body.

So, the question you might ask is, what are trans fats? Trans fat according to world health organization are industry-produced fats often used in packaged baked goods, snack foods, margarines and fried fast foods to add flavor and texture.

It is advisable to read the labels on all food you purchase before eating it. Trans fat appears on the ingredients list as partially hydrogenated oils. Look for zero percent trans fat. Make it a point to avoid eating foods with trans fat. That is, make sure you avoid eating trans fat at all cause.

  1. Quit Smoking

There is a saying that smokers are liable to die young. However, research have shown that the risk of developing heart disease is about sixty percent higher for people who are exposed to consistent smoking at home or work.

According to the American Heart Association, exposure to tobacco smoke contributes to about 34,000 premature heart disease deaths and 7,300 lung cancer deaths each year and nonsmokers who have high blood pressure or high blood cholesterol have an even greater risk of developing heart disease when they are exposed to consistent smoking.

This is because the chemicals emitted from the cigarette smoke promote the development of plaque buildup in the arteries. However, it is advisable to desist from consistent smoking and keep children away from secondhand smoke.

  1. Get Enough Sleep

Everyone knows that enough sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. Sleep according to world health organization is one of the most important things that one needs to stay healthy. You have worked really hard for 12 hours, it is naturally right that you give your body 12 hours rest so that you can gather more strength for another work.

One study looking at 3,000 adults over the age of 45 found that those who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night. Scientific Researchers has proven that sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation.

So therefore, it is advisable to make sleeping a priority. Get at list 7 to 8 hours of sleep every night. If you have sleep apnea, you should be treated as this condition is linked to heart disease and arrhythmias.

  1. Don’t Sit for a Long Period of Time

Many people especially bankers sit down on one spot at a long period of time. However, in recent years, scientific research has proven that staying seated for a long period of time is bad for your health no matter how much exercise you do. This is bad news for many people who sit too long at sedentary jobs all day, especially bankers, receptionist and secretaries.

When looking at the combined results of several observational studies that included nearly 800,000 people, scientific researchers have discovered that those who sit for a long period of time are exposed to 147 percent increase in cardiovascular events and a 90 percent increase in death caused by these events.

In addition to that, sitting for a long period of time, especially while travelling is dangerous, because, increases your risk of deep vein thrombosis (a blood clot). It is highly important and advisable to move throughout the day. Take a few shorter walks throughout the day. You can also use a standing work station so you can move up and down. And remember to exercise on most days. If you follow these four tips that I have stipulated above, then you will be doing your heart a favor. You will feel better and be able to stay active with a heart-healthy lifestyle.

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Austine Ikeru
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