Heart Disease is the one number killer of both men and women in the United States. It is no secret that a regular exercise program is a great way to make your body look good, feel good and move very well, but it’s also a perfect way to take care of your body’s most important muscle – your healthy heart! Extend your heart to gain a better quality of life! You can reduce your risk of heart disease by making smart food choices.
Fill up on fiber-rich whole grains, fresh fruits, vegetables, beans, and lentils. Choose plant-based fats, such as nuts (walnuts, almonds, etc.), avocado, seeds, and olive oil, instead of animal-based fats such as butter. A heart-healthy diet doesn’t need to be bland or tasteless.
Read on to learn more tips to protect your heart.
Fruits and Vegetable Matter
Fast-paced existence makes us pay less and less attention to our meals. We eat junk food, snacks, and consume too much sugar.
It is vital to becoming more informed about the nutritional content of what you consume to correct and improve your habits. For better health and heart health, you should avoid empty calories and foods high in saturated fats.
Better Sleep
It is an essential Point – Sleep. Between 6 to 8 hours is usually recommended. Anything under that number is less than ideal. Strategic sleep also allows us to recover and for muscles to grow. Contrary to belief, muscles grow while at rest, not while exercising, even though it may feel and look like they’re increasing while hitting the weights.
Be physically active
Just as a sedentary lifestyle promotes heart disease, a fit, energetic body supports a healthy heart. Get moving at least five days a week for 25-30 minutes. If you’re not very active already, you can start by only getting on your feet more often:
- Get up off the couch or out of your chair regularly.
- Choose for the stairs over the lift.
- Go for quick walks of 30 to 60 minutes most days of the week.
Regular Exercise
Include physical activity into your daily routine to remain heart-healthy in men. Experts suggest at least 30 minutes of physical activity five times per week. Exercise and yoga can be anything that gets your body moving, and it can be as easy as taking the stairs instead of the elevator.
Reduce Stress
Stress and depression can lead to an unhealthy lifestyle, which puts a strain on the heart. Relaxation methods, such as deep breathing or yoga, exercise, and vacation activities, like gardening or scrapbooking, can reduce your stress level. Can reduce your stress level. Talk to your health care provider or doctor if you have prolonged feelings of sadness or worry.
Fat Matters for the Heart
Packing on extra pounds can raise your risk of heart disease. The quantity and type of fat you eat makes a difference. Research has found that saturated fat may have adverse effects on heart health. If you are overweight or obese, try to lose weight by eating nutritious foods and exercising daily.
Physical Activity Does the Heart Good
Aim for at least 2 hours and 20-30 minutes of moderate-intensity aerobic activity, exercise throughout the week, and ideally on most days of the week. Simple activities make a difference. This includes walking, jogging, biking, and dancing. Participate in strength training, such as weightlifting, at least 2 times per week. Remember to inclusive balance and flexibility exercises, too.
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Quit Smoking
Whether you smoke cigarettes, vape, or chew tobacco, you already know that smoking and the additional chemicals in cigarettes can lead to diseases such as heart problems, high blood pressure, cancer, and more.
Research studies show that people who stop smoking have less depression, anxiety, and stress and have improved mood and quality of life compared with those who continue to smoke. Discuss your specialist or doctor to help you develop a plan of action, then pick a “quit date” and stick with it.
Limit alcohol
More than three drinks a day is a symptom of a problem, and even more, than one drink a day can hurt your heart health. Make that bottle of wine last a few days, and save the champagne for particular occasions.
Physical Check-up
Fellas, see your doctor or specialist. Get yourself checked out. Many of the diseases that grab us as men could be avoided if we put our pride aside and pay our doctor’s visit to get regular check-ups. Men tend to accumulate fat more in their upper bodies than women, putting them at higher risk for dangerous diseases, including heart disease.
In Last Summary, A Stronger Heart Is Possible!
If you’re new to exercise and healthy eating, don’t allow yourself to feel overwhelmed. Yes, You CAN do it every little bit counts! Take the stairs, go for a walk over lunch, hire a trainer, play with your kids, order a salad, pack your lunch, and eat fresh fruits. It’s all about the choices you make that will decide your future health. Treat your body right, and enjoy the benefits of a strong and healthy heart!