You must have heard people saying that heart diseases run in different families, right? It is true that heart diseases are genetic, but this is not the only cause. According to a physician, you can get cardiovascular diseases out of poor lifestyle choices.
The causes of cardiovascular diseases vary in individuals. Some of them include stress as well as pollutants from the environment. Another assumption that people make is that this condition is meant for the aged. Doctors disagree with this notion saying that heart diseases can affect anyone from any age group.
We present to you tips from experts who have facts regarding cardiovascular diseases. The following strategies will help you improve the health of your heart.
Consider whole foods
With changing times, processed food has become more popular than whole foods that were used in the past. Processed foods contain unhealthy ingredients that can spike your blood sugar. Avoid taking simple carbs, Trans fats or refined sugar to protect your heart from bad cholesterol.
Stick to whole foods which include grains such as nuts, seeds, and legumes. Replace red meat with fish that contains omega-3 such as salmon. Lots of vegetables and fruits every day will keep your heart healthy and prevent you from diseases. Reduce your intake of sweetened beverages and use the right natural sweeteners for your liquids.
Consume healthy fats
Diets with low fat may not be healthy since they can cause complications of when it comes to the regulation of insulin in the body. You should use healthy fats that regulate your blood sugar and control your appetite.
Use coconut oil instead of cooking oil since it comes with numerous benefits such as reducing inflammation. Do not take refined carbohydrates since they contain saturated fats that increase the risks of inflammation.
Observe optimal timing
The timing of your meals determines how your body converts nutrients into fat. Taking a heavy breakfast and lunch is essential. You should take a light dinner hours before going to sleep to help with the digestion of food. Intermittent fasting can also prevent your heart from accumulating bad cholesterol and help you maintain a proper weight.
Check your meal portions
Observing your portions can save you from cardiovascular diseases. If you are too hungry, it is advisable to take more vegetables compared to nutrients such as starch. These are easy to digest, and they provide you with vitamins that fight off diseases.
You can also regulate your meal portions by using small plates. Observe how many calories you take per meal and keep them low to avoid overeating. Choosing foods that are rich in fiber helps you control your appetite since they make you feel full fast.
Cardio exercises may not be adequate
Though cardio workouts are known to boost heart health, they are not sufficient alone. You should also aim at building muscles by practicing strength training. Optimizing muscle mass prevents you from injuries and diseases. It also increases longevity which can boost your immunity.
A combination of high-intensity training and cardio is useful in developing your cardiovascular system. You may find cardio exercise a bit simpler than high-intensity workouts. Interchanging them during different days can help you rip the benefits from both types. They can help you burn fat quickly, increase your metabolism and regulate your blood pressure.
Marijuana abuse and smoking others forms of drugs increases the risks of getting cardiovascular diseases at a young age. These drugs affect the triglyceride levels in your blood making platelets become sticky and narrowing blood vessels. Abstaining from substance abuse can boost the health of your heart and prevent you from drug addiction.
Passive smokers are also not safe from heart and lung diseases. A study reveals that non-smokers have a 30% likelihood of developing lung cancer and heart diseases. Therefore, avoid hanging around friends that may be smoking so that you don’t inhale the smoke indirectly.
Reduce high-stress levels
Stress is also a common cause of heart diseases. Practice techniques that control the stress hormone so that your heart can continue functioning properly. High stress levels are unhealthy for your heart because the stress hormone, cortisol makes platelets in the body sticky. This causes the coronaries to constrict raising your blood pressure and your heart rate. When all these factors are affected, you are at high risk of getting cardiovascular disease.
Meditation, for instance, has positive impacts on your immune system, brain and also your heart. It minimizes anxiety, slows the heart rate and regulates blood pressure. You can also practice deep breathing, prayer, and mindfulness. These activities put your body in a healing state by affecting the nervous system positively. Your nervous system is responsible for controlling how your body responds to stress.
Develop positive relations
Your heart health can improve if you nurture positive relations with others. Studies show that many people in unhappy marriages live with heart diseases. Therefore, find people you connect with and relate with them well to improve the condition of your heart.
Go for screenings
Though you may be healthy, you should go for screenings to learn more about heart health and confirm that you are well. A physician can educate you on how to control your cholesterol levels, blood sugar, and pressure. You can also learn about your heart rate and BMI.
Learn about your history
Find out if your family tree has a history of heart complications. This can help you be more cautious about the disease since it can be passed down into generations. This information will help you take into consideration risk factors such as weight and diet. You can also let your doctor know about your family history.
Address sleep apnea
If you have problems with your breathing during sleep, you should get treatment. Studies reveal that sleep apnea can lead to heart diseases and hypertension.
It is with no doubt that fighting heart diseases starts with changing our way of living. Observing the tactics above will help you curb cardiovascular problems and boost your quality of life.