How To Take Top Care Of Your Heart And Cardiovascular Health

You are in control over things that can influence the health of your heart. If you embrace a healthy lifestyle, you are likely to enjoy the benefits of having good health, lowering the risk of a stroke or heart attack, and preventing heart diseases. If you start later on life in life, you can still enjoy these benefits.

Everyone is at risk of contracting heart diseases. However, your chances are higher if you:

• Are a man 45 years and above
• Are a woman 55 years and above
• Smoke
• Obese or overweight
• Have a history of heart diseases in your family
• Have high blood pressure or high cholesterol

The good news is, even if you are at a higher risk of getting heart conditions, you can decrease your chances by incorporating some things into your lifestyle. They include:

1. Lose Weight

If you are overweight or obese, the first thing you have to do is lose weight. The World Health Organization defines obese people as people with a body mass index (BMI) of 25 and above. If you have intra-abdominal fat, you are at a higher risk of getting cardiovascular diseases.

When you are looking at ways to help you lose extra weight, choose healthy methods. Do not starve yourself or choose paths that will cause harm to your body. For example, you can opt to reduce approximately 500 kilocalories in your diet every day. If you do this for a week, you will lose around one kilogram every week.

2. Quit Smoking

People who smoke double their chances of getting heart diseases. This is because the smoke damages their arteries, reduces their blood oxygen levels, and increases their blood pressure. It is because the heart is working harder to supply oxygen to your brain and body. So if you do not smoke, you have to make sure you avoid secondhand smoke.

Your risk of getting heart diseases and cardiovascular problems drops as soon as you quit smoking. If you stay for an entire year without cigarettes, the risk will have reached half of an active smoker. It does not matter how long you were smoking before you decided to quit.

3. Eat a Healthy Diet

Eating a healthy diet protects your heart and improves your cholesterol and blood pressure while reducing your risk of getting type 2 diabetes. A healthy diet includes vegetables and fruits, whole grains, and fat-free daily meals. On top of that, taking premium berberine supplements will help to stabilize your blood sugar levels. Replace energy drinks with water and cut down on heavily processed foods. 

Doing this does not mean that you will stop craving unhealthy foods. You can reward yourself with something that you crave. Feeling guilty is normal, but make sure you do not give yourself treats too often.

4. Exercise

You do not have to own fancy fitness equipment or belong to a gym for you to exercise. The key is to be active. Choose to walk to the store, take up jogging, opt for the stairs, and dance to the music you enjoy. If you find it hard to exercise on your own, find a partner. You can even join your local aerobics classes. Studies have shown that the hearts of people who do aerobics become strong from the exercises. This means that their hearts pump blood efficiently, thus delivering nutrients and oxygen to the body.

5. Do Not Forget Your Gums

There is a link between heart diseases and oral health. Medical professionals think the bacteria causing gum diseases spreads all over the body from the mouth. While they are spreading, they make inflammations worse, which trigger conditions such as heart diseases.

Taking good care of your oral hygiene by flossing, brushing, and regular dental check-ups reduces the risk of developing gum diseases. It is not the end of the world for you if you have gum diseases; visit a periodontist, and they will help you get a solution and reduce the risk of getting heart diseases.

6. Eat Healthy Fats

It would be best if you had unsaturated fats, saturated and polyunsaturated fats in your diet. Stay away from trans fats as they increase the risk of having a stroke or developing heart diseases. They do this by raising the levels of bad cholesterol and lowering the level of good cholesterol, which ends up clogging your arteries. Before you purchase baked goods in packages, margarine, and snacks, make sure you check the labels of the products. You will see partially hydrogenated oils. If it is not zero percent, avoid it.

7. Get Enough Sleep

People who do not get enough sleep are at risk of contracting cardiovascular diseases despite their health habits or age. This is because sleep plays an essential role in keeping your heart healthy. Studies have shown that people who do not get enough sleep are highly likely to have a heart attack or a stroke.

Getting too little sleep causes disruptions in biological processes and health conditions. If you want to avoid this, get at least seven hours of sleep. 

8. Reduce Stress

A good way of reducing your risk of stroke and heart disease is by managing your stress levels. This is because there is an association between stress and high blood pressure. You expose your body to high levels of stress hormones if you have chronic stress.

Many people have their ways of dealing with stress. Some methods can affect your health directly. You have to find ways to manage your stress, such as exercise, meditation, and breathing exercises. Do not go for inferior methods such as drinking alcohol and smoking. They will only increase your chances of developing the conditions you are trying to avoid.

Taking care of your heart and cardiovascular health is not something you can choose to ignore as it will force you to pay a high price. As prevention is better than cure, the tips above will guide you on what needs to be done not to find yourself in an unpleasant situation.