According to The World Health Organization, “Heart attack and stroke are the (leading causes), accounting for a combined 15 million deaths in 2015.” We should not risk the health of our heart and start paying attention to our dietary habits and lifestyle changes.
Here are 8 healthy habits which you can follow to keep your heart healthy:
1. 30 minutes of exercise everyday
Spending 30 minutes daily to exercise moderately lowers the risk of heart attack. You can opt for a brisk walk, jogging, swimming, or calisthenics. You can perform some strength training on the weekend in order to boost your energy levels.
2. Say no to smoking
It’s no surprise that smoking is an unhealthy habit. Smoking increases the risk of heart disease and stroke by 200-400 percent, depending on both frequency of smoking and genetics.
Those who are exposed to passive smoking at home or work have a 25-30 percent higher chance of developing heart disease, and a 20-30 percent higher chance of having a stroke. Avoid active smoking and stay away from the cigarette vapor.
3. A healthy diet
Try to eat a balanced meal every day. Your food should be a mix of fruits, vegetables, whole grains, fish, and lean meats. Processed food which contains a lot of preservatives should be avoided. It contains added sugars and sodium which are harmful for the body. You can check this list if you have no particular clue what you should include in your diet.
4. Alcohol consumption should be moderated
Do not overindulge yourself when it comes to alcohol. Alcohol should be consumed in moderation because excessive drinking can cause a lot of health issues.
According to the Dietary Guidelines for Americans, moderate alcohol consumption is 1 drink per day for women and 2 for men. Save yourself from getting a stroke. Keep your heart healthy.
5. Lose those extra inches
We are not promoting any body-shaming ideas. We are just trying to say that you should lose that extra fat because it is good for the health of your heart. According to WebMD, “If you lost 5 to 10% of your weight, you’ll improve cholesterol numbers and lower your blood pressure and blood sugar levels.”
6. Only take prescribed heart medication
If your heart condition is severe and requires immediate attention, visit a doctor at present. Do not consume any or every drug that claims to be beneficial for the heart. Only a licensed physician should be able to tell you about the medicines you should take.
Those who do not have any heart condition can also take medicine in order to prevent the risk of heart diseases. They can consider taking a daily supplement of Omega-3 as it consists of DHA and EHA properties which are heart friendly. (Consider a physician before you consume anything.)
7. Chocolate to the rescue
Dark chocolate is known to be rich in antioxidants (flavonoids) which are extremely important for the healthy functioning of your heart. Flavonoids help protect plants from environmental toxins and help repair damage. They can be found in a variety of foods, such as fruits and vegetables.
When we eat foods rich in flavonoids, it appears that we also benefit from this “antioxidant” power.
You should purchase chocolate products that consist of at least 70 percent cocoa. You can consume 3 pieces of dark chocolate every day.
I usually take Lindt Excellence Supreme Dark Chocolate 90% Cocoa. You can buy it HERE.
8. Keep an open eye
Be aware of your body and the symptoms of anything related to the heart. Three most common symptoms of cardiac arrest or stroke are: shortness of breath, chest pain, and numbness/tingling (usually on one side of the body). If you are experiencing any of these, go to a doctor immediately. Do not wait for it to go away on its own.