8 Ways to Your Healthy Heart

The heart beats about 2.5 billion times over the average lifetime, pushing millions of gallons of blood to every part of the body.

The heartbeat is heard even before the head is formed inside the mother’s belly. The heart is developed first in a baby Inside its mother’s belly, even before the mind. The chart above shows how erratic the heartbeat is.

The heart has a Powerful Electrical field This can be seen on a heart-rate measuring monitor Where you can see this state of PULLING And Use it to Decode the dialogue between the Heart and the brain. The chart above shows how the heart rate is so beautifully aligned as well as respiration and blood pressure rhythm

8 Ways to Your Healthy Heart

1. Understand Your Risks

The first step toward heart health is understanding your risk of heart disease. Your risk depends on many factors, some of which are changeable and others that are not. Risk factors are conditions or habits that make a person more likely to develop a disease. These risk factors may be different for each person.

Preventing heart disease starts with knowing what your risk factors are and what you can do to lower them.

Risk factors for heart disease

Your risk of heart disease is higher if you:

  • Have high blood pressure
  • Have high blood cholesterol
  • Are overweight or obese
  • Have prediabetes or diabetes
  • Smoke
  • Do not get regular physical activity
  • Have a family history of early heart disease (your father or brother was diagnosed before age 55, or your mother or sister was diagnosed before age 65)
  • Have a history of preeclampsia (a sudden rise in blood pressure and too much protein in the urine during pregnancy)
  • Have unhealthy eating behaviors
  • Are older (age 55 or older for women or age 45 or older for men)

Each risk factor increases a person’s chance of developing heart disease. The more risks you have, the higher your overall risk.

Unchangeable Risk Factors

Some risk factors cannot be changed. These include your age, sex, and a family history of early heart disease. But many others can be modified.

For example, being more physically active and eating healthy are important steps for your heart health. You can make the changes gradually, one at a time. But making them is very important.

Women and heart disease

Women generally get heart disease about 10 years later than men do, but it’s still women’s #1 killer. After menopause, women are more likely to get heart disease, in part because estrogen hormone levels drop.

Women who have gone through early menopause, either naturally or because they have had a hysterectomy, are twice as likely to develop heart disease as women of the same age who have not gone through menopause. Middle age is also a time when women tend to develop other risk factors for heart disease, such as high blood pressure.

Preeclampsia (high blood pressure during pregnancy) raises your risk of developing coronary heart disease later in life. It is a risk factor that you can’t control. However, if you’ve had the condition, you should take extra care to monitor your blood pressure and try to lower other heart disease risk factors.

Blood Pressure Monitor

It is highly recommended having your own personal blood pressure monitor machine for your own use at home especially if you are at risk of developing high blood pressure or already have the illness.

It is more convenient to have it with you where you are rather than constantly going to your doctor or to other clinics or hospitals just to check the condition of your blood pressure. It comes handily for your own personal use so you can monitor your blood pressure every day.

You can purchase your high blood pressure monitor machine online by clicking here, please. Thank you very much.

2. Choose Heart-Healthy Food

Heart-healthy eating involves choosing certain foods, such as fruits and vegetables, while limiting others, such as saturated and trans fats and added sugars. Your doctor may recommend the heart-healthy Dietary Approaches to Stop Hypertension (DASH) eating plan because it has been proven to lower high blood pressure and “bad” LDL cholesterol in the blood.

Foods to eat- Heart-Healthy Living

The following foods are the foundation of a heart-healthy eating plan.

  • Vegetables such as leafy greens (spinach, collard greens, kale, cabbage), broccoli, carrots, and tomatoes
  • Fruits such as apples, bananas, oranges, pears, grapes, prunes, and berries
  • Whole grains such as plain oatmeal, brown rice, and whole-grain bread or tortillas
  • Fat-free or low-fat dairy foods such as milk, cheese, or yogurt
  • Green tea (For more information on green tea, please click here. Thank you so much
  • Garlic (For more information on garlic, please click here. Thank you so much.)
  • Dark Chocolates
  • Protein-rich foods:
    • Fish high in omega-3 fatty acids (salmon, tuna, and trout)
    • Lean meats such as 95% lean ground beef or pork tenderloin or skinless chicken or turkey
    • Eggs
    • Nuts, seeds, and soy products (tofu)
    • Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans
  • Oils and foods high in monounsaturated and polyunsaturated fats:
    • Nuts such as walnuts, almonds, and pine nuts
    • Nut and seed butter
    • Salmon and trout (For more information on salmon, please click here. Thank you so much.)
    • Seeds (sesame, sunflower, pumpkin, or flax)
    • Avocado (For more information on avocado, please click here. Thank you so much.)
    • Tofu
    • Olive Oil (For more information on olive oil, please click here. Thank you ever so much.)
    • Edamame – immature soybean rich in soy isoflavones

3. Quit Smoking

If you smoke, quit. Smoking can raise your risk of heart disease and heart attack and worsen other heart disease risk factors. Talk with your doctor about programs and products that can help you quit smoking. Also, try to avoid secondhand smoke.

4. Get Regular Physical Activity

Regular physical activity can:

  • Help you lose excess weight
  • Improve physical fitness
  • Lower many heart disease risk factors such as “bad” LDL cholesterol levels, increase “good” HDL cholesterol levels and manage high blood pressure
  • Lower stress and improve your mental health
  • Lower your risk for other conditions such as type 2 diabetes, depression, and cancer

Talk with your doctor before you start a new exercise plan. Discuss how much and what types of physical activity are safe for you. Even modest amounts of physical activity are good for your health.

5. Aim for Healthy Weight

A healthy weight for adults is usually when the body mass index (BMI) is between 18.5 and 24.9. To figure out your BMI, use our online BMI calculator and compare your BMI with the following table.

BMI chartBody mass index (BMI) is used to determine whether you are at a healthy weight. Adults are underweight if their BMI is below 18.5 and are at a healthy weight if their BMI is 18.5 to 24.9. Adults are overweight if their BMI is 25 to 29.9 and have obesity if their BMI is 30 or above.

 

Always talk to your doctor or healthcare provider about what BMI is right for you. Talk to your child’s doctor to determine whether your growing child has a healthy weight because his or her BMI should be compared to growth charts specific for your child’s age and sex.

Following a heart-healthy eating plan and being physically active are some ways to help you achieve and maintain a healthy weight.

6. Get Enough Good-Quality Sleep

Sleep plays a vital role in good health and well-being throughout your life. During sleep, your body is working to support healthy brain function and maintain your physical health.

Not getting enough sleep or good-quality sleep over time can raise your risk for chronic health problems. The amount of sleep you need each day will change over the course of your life.

7. Manage Stress

Research suggests that an emotionally upsetting event, particularly one involving anger, can serve as a trigger for a heart attack or angina in some people. Stress can contribute to high blood pressure and other heart disease risk factors.

Some of the ways people cope with stress—drinking alcohol, using other substances, smoking, or overeating—are not healthy ways to manage stress.

Learning how to manage stress and cope with problems can improve your mental and physical health. Consider healthy stress-reducing activities such as:

  • Talking to a professional counselor
  • Participating in a stress management program
  • Practicing meditation
  • Being physically active
  • Trying relaxation technique.
  • Talking with friends, family, and community or religious support systems.

8. Get Your Blood Pressure and Cholesterol Checked

Two of the major risk factors for heart disease are high blood pressure and high blood cholesterol. If either of these numbers is high, work with your doctor to get it to a healthy range.

Blood Pressure

Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps blood. If this pressure rises and stays high over time, it can damage your heart and your blood vessels and lead to plaque buildup.

Most adults should have their blood pressure checked at least once a year. If you have high blood pressure, you will likely need to be checked more often. Talk with your doctor about how often you should have your blood pressure checked.

Your doctor will measure your blood pressure to see if it is higher than is recommended. The reading is made up of two numbers, with the systolic number above the diastolic number. These numbers are measures of pressure in millimeters of mercury (mm Hg).

High Blood Pressure

Your blood pressure is considered high when you have consistent systolic readings of 140 mm Hg or higher or diastolic readings of 90 mm Hg or higher.

Based on research, your doctor may also consider you to have high blood pressure if you are an adult or child age 13 or older who has consistent systolic readings of 130 to 139 mm Hg or diastolic readings of 80 to 89 mm Hg and you have other risk factors for heart disease.

If your blood pressure is high, your doctor will suggest lifestyle changes and may prescribe medicines.

You can purchase your high blood pressure monitor machine online by clicking here, please. Thank you very much.

High Blood Cholesterol

High blood cholesterol is a condition in which your blood has unhealthy levels of cholesterol—a waxy, fat-like substance.

Many factors affect your cholesterol levels. For example, age, sex, eating patterns, and physical activity level can affect your cholesterol levels. Children also can have unhealthy cholesterol levels, especially if they’re overweight or their parents have high blood cholesterol.

A blood test can show whether your cholesterol levels are healthy. Talk with your doctor about having your cholesterol tested and how often you need it tested. Your cholesterol numbers will include total cholesterol, “bad” LDL cholesterol and “good” HDL cholesterol, and triglycerides. Ask your doctor what your numbers mean for you.

If you have unhealthy cholesterol levels, your doctor may suggest the lifestyle changes discussed in this topic. If heart-healthy lifestyle changes alone are not enough, your doctor may prescribe a statin or other medicine to help manage your cholesterol levels.

Natural Remedy for Healthy Cholesterol Level

Here is a recommended organic food to take to maintain your healthy cholesterol level or lower it if you have a high cholesterol level.

  • 4-5 cloves of garlic
  • 1 tbsp cut up ginger
  • 1/2 tbsp cinnamon
  • 1 lemon (squeezed)
  • blend together and drink them on an empty stomach every day preferably before breakfast for a week. Then check your cholesterol level again. Continue to take them until the cholesterol level gets to a healthy normal level.

Please let us know in the comments below.

  • Do you or any member of your family have a heart illness? If so, what ways do you implement to keep your heart healthy?
  • Do you have any high cholesterol levels and/or high blood pressure?
  • If not, what preventative measures are you taking from those tips on this topic?

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Disclaimer

Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

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REFERENCES:

https://amzn.to/3gpcAb2

https://www.nhlbi.nih.gov/health-topics/heart-healthy-living

 

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