Heart in the human body is one of the most essential organs, without which we would not survive. The prime function of the heart is to pump blood throughout the body via the wide network of arteries and veins. It also supplies oxygen and vital nutrients to the muscles, organs, and tissues while removing the waste carbon dioxide gas. If the heart would not function properly then the tissues and other organs would lack the supply of nutrients and would eventually stop functioning resulting in organ failure. There are various fatal cardiovascular diseases or heart diseases that can occur upon improper care of the heart. Thus, taking proper care of your heart plays a very important role in keeping you away from any serious medical conditions making these 10 Keys to a Healthy Heart of great value if you want to stay healthy.
› List of some serious Cardiovascular Diseases/Heart Diseases are as follows:
- Coronary Artery Disease – Also known as CAD or the thickening of arteries. It is caused when the arteries that supply nutrients and oxygen to the heart thickens due to the formation of plaque. Failing in providing the appropriate supply of the nutrients to the heart leading to the malfunction.
- Heart Attack – Almost everyone must be aware of how fatal a heart attack can be. It usually occurs when there is a blood clot that blocks the arteries cutting off the blood supply to the heart. This results in the death of the heart muscles and the person get a heart attack.
- Heart Failure – Heart failure, as it sounds is something no one would like to hear. In the case of heart failure, the heart does not stops working, but gets weaker and fails to meet the needs of the body. In other words, heart failure occurs when the heart does not pump as much blood to the body as it should.
- Heart Valve Disease – There are four valves that are located at the exit points of each chamber of the heart. The purpose of the valves is to maintain a one-way flow of the blood through the heart. There are three common types of heart valve diseases that are Mitral Valve Prolapse, Aortic Stenosis, Mitral Valve Insufficiency.
- Other Vascular Diseases – Other then the above mentions heart diseases, there are a number of heart diseases that can occur if the heart is not taken care of properly. These include blood supply problems, artery disease, strokes, etc.
› Tips For Healthy Heart That Everyone Must Follow
Following these 10 Tips will keep your heart healthy and will help avoid any serious heart problems that might be implacable for you.
1. Do Cardiovascular Exercise
Cardiovascular exercises or simply cardio that is a type of exercise focused on utilizing and increasing the potential of the heart. Regularly performing cardio exercises can make your heart strong and healthy. During the cardio exercise, the heart pumps the blood rapidly making it work harder. The rapid pumping increases the potential and endurance of the heart keeping it healthier and afar from the fatal cardiovascular diseases.
2. Smoking is Injurious To Health and Heart
“Smoking Kills” is the two words that a chain smoker must remember. Smoking leads to coronary heart disease that we talked about above. The tar from smoking gets collected and narrows the arteries leading to the improper and insufficient supply of nutrients and oxygen to the blood. Also, the tobacco in the cigarettes when burnt releases carbon monoxide gas that reduces the amount of oxygen supply in the blood. Thus, smoking is not only very dangerous for your heart but also for the other vital organs such as lungs, throat, etc. and must be avoided at any cost.
3. Cut Down The Weight
Weight management plays a very important role in maintaining a healthy heart. An obese person is more likely to experience a heart-related problem compared to a fit and active person. Excessively fat people often have high blood pressure and delicate blood lipid levels. Thus, if you are overweight then start exercising from today.
4. Eat Smart For Healthy Heart
Diet plays an important role in making or ruining the condition of the heart. Unhealthy foods are one of the major sources of cardiovascular disease. Fast foods, foods that contain too much sugar, unhealthy fats and other questionable foods can increase the risks of various medical conditions such as cholesterol, diabetes, stroke, high blood pressure, etc. Thus one must think twice before eating unhealthy foods that might cause problems for you and your heart.
5. Practice Yoga
The risk of cardiovascular diseases can be reduced to a great extent upon practicing yoga regularly. According to JEBCAM, people who have included yoga in their daily lifestyle are less prone to any major cardiovascular disease compared to the ones who never do yoga. According to the research, yoga holds the potential of reducing the risk of heart diseases that might occur with age.
6. Have A Drink Every Weekend
This might be the favorite tip for a healthy heart for most of you and many of you must be doing this already. A glass of beer or wine every weekend must be consumed to keep the heart healthy, researchers said. As it has been proven that a controlled consumption of alcohol is very beneficial in avoiding your heart from various diseases. Moderate consumption of alcohol can prevent the formation of the blood clot in the arteries (coronary disease) and keeps the passage clear. It does not mean that the more you drink the healthier you would get, but to drink alcoholic drinks in controlled quantities.
7. Keep Moving
Many people are so lazy, even called couch potatoes, who barely do anything on their own and keep dependent on others to get their job done. In other cases, many people have a sitting job such as software engineers, developers, etc. who have to spend hours on their desks. According to AIM and AHA, both these cases might reduce the years from your life and you might face death at an early age. Thus, it is highly recommended to keep moving during your busy hours. You can take a break of 5 minutes every hour to take a walk around the office and get back to your seat. By doing this you are managing to stay active. Also, always do exercise whenever you are free.
8. Get Yourself A Nutty Dark Chocolate Bar
Everyone loves chocolate, no doubt. But, the chocolate that is needed to be eaten for a healthy heart is the “Dark Chocolate” which has very low sugar content in it. Various researches have proved the benefits of dark chocolate in promoting a healthy heart. Other than that, nuts are something that you must consider while buying dark chocolates to get twice the benefits. Nuts like almonds, walnuts, pecans, etc. are a very good source of healthy fats, various nutrients, and fiber. But, always keep in mind to consume these things in a limit as nuts are high in calories and overeating can cause more problems than cure.
9. Never Skip The Breakfast
Breakfast is the first meal of the day and is also the most important. Skipping breakfast can cause weight imbalance and other health-related issues. Thus, it is very important to never skip the breakfast and whatever you are eating, must be healthy both for the body and the heart. Some healthier breakfast that are a great source of fibers, proteins, and healthy fats and can be considered for breakfast are, fruits and vegetables, whole grains such as oatmeals, cereals, lean protein such as chicken, turkey, peanut butter, low-fat dairy products such as low-fat milk, cheese, and yogurt.
10. Include Omega-3 Fatty Acids In Your Diet
Omega-3 Fatty Acids are considered as a super supplement and are present in various foods such as fish. Fishes like Tuna, Salmon, Herring, and Sardines have an abundance of omega-3 fatty acids. Even if you do not want to eat fish then you can take the omega-3 fish oil supplements that can be ingested just with a glass of water. According to AHA, eating fish twice or thrice a day or taking the fish oil supplement daily, if you are eating fish can greatly reduce the risk of cardiovascular diseases along with many other health benefits.
› 10 Keys to a Healthy Heart – Conclusion
The heart is one of the most important organs in our body that is responsible for the proper functioning of other organs as well. Heart problems can lead to serious issues that could make your life miserable. So, the need to have a healthy heart is very important. These 10 points or keys to a healthy heart must not be ignored and should be implemented in your daily lifestyle.