Diet and exercise for a healthy heart What can you do to have a healthy heart ? how to improve heart health naturally
Your heart is the center of your cardiovascular system. He is involved in many of the daily functions that make his body come alive. Therefore, having a healthy heart is vital to your overall health.
Two of the simplest but most important ways to help your heart health are diet and exercise.
The road to better health
How does what I eat affect my heart?
The foods you eat can affect your weight, your hormones and the health of your organs, including your heart. Following a healthy diet can help reduce the risk of heart disease and stroke.
Keeping your heart healthy by making healthier food choices is not as difficult as it seems! Simply follow these tips to maintain a heart-healthy diet.
Choose healthy fats
Despite what you’ve heard, some fats are really good for you. When using fats for cooking, choose monounsaturated fats, such as olive oil or canola oil. Avocados are also a good source of monounsaturated fats.
Polyunsaturated fats and omega-3 fatty acids are also healthy options. Polyunsaturated fats are found in nuts and seeds. Omega-3 fats are found in fish such as tuna and salmon.
In general you should try to avoid trans fats. Trans fats are usually found in processed foods and snacks such as cookies or cakes.
To see if a food contains trans fat, look for the words “partially hydrogenated” on the ingredient label.
Eat whole Whole-grain breads or pasta are richer in fiber and complex carbohydrates. Choose them instead of white breads or regular pastries for sandwiches and meals.
Eat lots of fresh fruits and vegetables. They contain fiber, vitamins and minerals that are good for your body. In addition, they add flavor and variety to your diet.
Prepare the meat in a healthy way. Baking, grilling, grilling and grilling are the healthiest ways to prepare meat. Remove all fat or skin before cooking.
Lean cuts can be cooked in a saucepan or sauteed.
Do not forget the beans. Dried beans, peas and lentils offer protein and fiber. From time to time, try replacing meat with beans in your favorite recipe, such as lasagna or chili.
Choose low-fat dairy. Look for fat-free or low-fat versions of milk, yogurt and cheese products. Do not eat more than 4 egg yolks per week (use egg whites or egg substitutes).
Fill up on protein
Eat high-protein foods, including fish, lean meats, skinless poultry, eggs, nuts, and seeds and beans.
Try a diet. The DASH eating plan is a heart-healthy method that lowers blood pressure and bad blood cholesterol. Or try the Mediterranean Diet to practice one of the healthiest eating approaches we know.
What should I NOT eat?
A heart-healthy diet limits some nutrients. Here are some of them:
Season foods with spices or seasonings without salt instead of salt. Be careful of prepackaged foods, sauces, canned foods and processed foods.
Everyone can contain a large amount of sodium.
Saturated and trans fats. Saturated fats are found in fatty meats, poultry skin, dairy products made with whole milk, butter, lard and coconut and palm oils.
Trans fats are found in some desserts, microwave popcorn, frozen pizza, bar margarines and coffee creams. Look for the words partially hydrogenated oil on the food label.
Added sugar Sweetened beverages snacks and sweets are the main source of added sugars in the United States. These include sodas, coffee and sweetened tea, energy drinks, cakes, pies, ice cream, candy, syrups and jellies. Limit this type of food and drinks.
Restrict alcohol consumption. Men should not consume more than 2 drinks a day. Women should not consume more than 1 drink a day. Too much alcohol can raise your blood pressure and cause you to gain weight. It can also contribute or worsen heart failure in some people.
How much should I weigh?
Talk to your GP about your ideal weight, because each person is different. If you are overweight, extra pounds exert additional stress on your heart.
Losing weight can help your heart stay healthy. Remember that losing only 10% of your body weight will reduce your risks of diabetes and heart disease.
Exercise strengthens your heart. This helps you pump more blood with each heartbeat. In this way, it delivers more oxygen to your body.
With more oxygen, your body works more efficiently.
Exercise can also lower blood pressure. It reduces the risk of heart disease and reduces levels of LDL ( bad” cholesterol )
Bad cholesterol can clog arteries and can cause a heart attack. At the same time, exercise can raise HDL levels (“good” cholesterol). HDL helps protect against a heart attack by taking fat deposits out of the arteries.
When combined with a healthy diet
exercise can accelerate weight loss. Regular exercise creates lean muscle, which burns more calories than fat. This helps you burn calories faster, even when sitting still.
What is the best type of exercise for my heart?
Aerobic exercise makes you breathe more deeply. It makes your heart work harder to pump blood. Aerobic exercise also increases your heart rate (which burns calories).
Some examples of aerobic exercises include walking, jogging, running, dancing, swimming and cycling.
How much exercise do I need?
If you have not been exercising, try exercising for up to 30 minutes, 4 to 6 times per week. Your doctor may recommend a different exercise regimen based on your health.
Alternate exercise days with rest days or days when you perform a very different type of exercise. This will help prevent injuries.
How will I include the exercise in my busy schedule?
There are many ways to raise your heart rate during the day. Some examples include:
Use the stairs instead of the elevator.
Walk during the coffee break or lunch.
Walk to work or park at the end of the parking lot, so you should walk more.
Do household chores at a faster rate and more frequently (for example, vacuuming every day).
Rake the leaves, mow the lawn or do other work in the garden.
Aspects to consider
Diet and exercise are an important aspect of your heart’s health. If you do not follow a good diet and do not exercise, you are at a higher risk of developing health problems. These include high blood pressure, high cholesterol, obesity, type 2 diabetes and heart disease. These increase the risk of a heart attack or stroke.
Questions to ask your doctor
Should I eat a special diet to keep my heart healthy?
What kind of food should I eat?
I have overweight. How can I lose weight to make my heart healthier?
How does exercise help my heart?
How much exercise should I do?