What are some effective heart health tips?
- Eat a heart-healthy diet
- Don’t smoke and consume alcohol
- Maintain a healthy weight by regularly exercising
According to the World Health Organization, cardiovascular diseases (CVDs) are the leading cause of death globally. Here in the Philippines, CVDs are also the main cause of death, accounting for about 50,000 deaths annually. With such staggering statistics, it’s clear that people should follow effective heart health tips and change their lifestyles for the better.
The heart is in charge of continuously delivering oxygen-rich blood to every body organ. Despite the vitalness of its function, many people tend to neglect taking care of their hearts. The primary cause of CVDs is a combination of tobacco use, obesity, physical inactivity, alcohol consumption, diabetes, high blood, and high cholesterol.
Manage your risk factors for developing CVDs. Don’t end up being too late to lead a lifestyle towards a healthy heart. Below are three effective heart health tips you can start today.
Eat A Heart-Healthy Diet
An unhealthy diet is a major risk factor for developing CVDs. Why? Unhealthy diets that are high in saturated fats, trans fat, red meats, sugar, and cholesterol end up blocking blood flow along arteries. This is the primary cause of heart attacks, stroke, and heart failure.
Make sure to eat a heart-healthy diet that combines fruits, vegetables, whole grains, lean meats, low-fat dairy products, and nuts. Don’t forget to supplement your diet with vitamins and minerals. If you need a heart-healthy supplement, try the Beyonde Maki Plus Sachet. This antioxidant-rich drink combines all the nutrients of 12 super fruits.
It is also recommended to cut down on salty, processed, and fast food. If possible cut down your sodium consumption to 2,300 mg per day. Have substitute snacks as well. Instead of eating sweets like chocolates and cookies, go for fruits. If thirsty, replace sodas and milk teas with fresh fruit juices. Once you start making healthy eating choices, you also begin your journey to a healthy heart.
Don’t Smoke and Consume Alcohol
Every time you breathe, your lungs are provided oxygen and it gets transported to the heart as well. When you smoke or you are a second-hand smoker, the blood pumped by your heart becomes contaminated by tobacco. Plaque starts to build up in your arteries and less oxygen-rich blood will reach your heart. As a result, the blood distributed damages the rest of your organs as well.
Not smoking is one of the best ways to keep your heart healthy. Did you know that after exactly 1 year of quitting smoking, the risk of developing CVDs is halved that of a smoker?
In addition, avoid drinking alcohol to protect your heart as well. Alcohol consumption has always been associated with injuries and diseases, including CVDs.
Maintain A Healthy Weight By Regularly Exercising
Being overweight and obese refers to having a body mass index (BMI) of 25 and above. Did you know that obese individuals require more blood to supply oxygen to their organs? As a result, this causes CVDs like high blood pressure, stroke, and heart attack. Obesity also contributes to a higher level of LDL “bad” cholesterol in the body. This causes plaque build-up in the arteries.
Stop sitting all the time and try to increase your physical activity. Exercising regularly helps in weight reduction, reduces stress, and strengthens the heart. Keep in mind that having some physical activity is better than none. Start small and increase your exercise frequency and intensity.
It is recommended that adults perform at least 150 minutes of moderate-intensity physical activity each week. Moderate-intensity physical activities include brisk walking, dancing, climbing stairs, shooting a basketball, riding a bike, gardening, and doing household chores.
Your health is undoubtedly one of the most important organs in your body. If you follow the three effective heart health tips we listed above, you can expect to be on the road to a lowered risk of developing CVDs.
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