The heart is an essential part of your functional body to which we don’t pay attention very often. But it is not to be neglected for a long time because it does a very integral function in the body, pumping the blood & oxygen into all organs. Unfortunately, nowadays, due to our unhealthy & exposed lifestyle, we are more prone to heart diseases than any other. But if you bother for the heart and often question your physician about how to improve heart health, you cannot catch the best daily practices to better your heart condition. Nonetheless, your small habits can significantly improve heart health.
14 Steps For Improving Heart Health Naturally
1. Take Meals in Small Portions
It simply means to have a controlled diet. Avoid stuffing your plate and stomach with loaded calories, as it is not a good practice for your heart & waist as well.
- Use a small bowl or plate for meals.
- Take nutritional rich food
- Avoid much junk eatables
- Avoid Processed & refined food
Also Read: Healthy Eating Habits
2. Quit Smoking
If you want a prosperous and robust heart, you must stop for the better or limit your tobacco intake. But, unfortunately, it is one of those primary reasons people fail to improve cardiovascular health even when they practice all heart-favorable things.
3. Manage Stress
Don’t stress too much! It’s unhealthy and can have adverse effects on your heart as it fastens the heart rate and raises blood pressure.
4. Choose Low-Fat Protein Sources
Generally, dairy products, meat, poultry, etc., are rich in proteins. But some of them are high in fats & cholesterol, which are not suitable for the heart. So, you can choose low-fat protein food like
- low-fat milk, cheese,
- cold-water fish,
- skinless poultry
- legumes such as beans, pulses
- soy products.
5. Reduce Iodine Portion
Most of the salt you eat is not from table salt but comes from different canned and processed foods sources. And intake of too much salt can lead to high blood pressure, a significant risk factor for heart disease.
- reducing packed food usage
- Avoid often visiting restaurants
- Canned food with no added salt
- switch to homemade food
6. Keep Body Weight in Control
If you’re overweight than the expected weight, you must check it and maintain it timely as obesity can lead to high blood pressure, which eventually damages heart health.
Also Read: Magnesium Rich Foods for Heart
7. Be Physically Active
Our sedentary lifestyle can cause serious cardiovascular problems like cardiac issues, stroke, heart attack, etc. Thus, regular exercise promotes good cholesterol, weight reduction, maintained blood pressure. The physiological activity also improves muscular functions & strengthens the body’s ability to take oxygen for better blood circulation. You can try;
- Yoga for heart health
- Aerobic exercise
- Slow walks
8. Reduce Alcohol Intake
For a healthier & safe heart one must reduce the alcohol intake if you’re a regular alcohol person. It is recommended because excessive alcohol can lead to high blood pressure, heart failure or heart stroke. It also releases calories with which you might gain weight as well and excess weight is not good for a healthy heart.
9. Get Enough Sleep Hours
Don’t be awake for long-running hours. It is recommended to take at least 8-9 hours of sleep for a good, relaxed heart. Insomnia can cause a few serious problems like high blood pressure, obesity, and type 2 diabetes and any of these conditions are unfavourable for a human heart.
10. Eat Vegetables & Fruits
You need a good amount of vitamins and minerals for improving heart health. Vegetables & fruits are excellent sources of essential minerals. They are even low with calories & yet rich in dietary fiber. Additionally, all plant-based food contains components that help prevent cardiovascular diseases.
- You can wash, cut, and refrigerate vegetables & fruits and eat them as snacks.
- Or stir-fry vegetables of your choice and enjoy the light & healthy meal.
- Eat a bowl of fresh mixed fruits as a salad.
11. Choose Grains Wisely
Grains are fundamental and usual parts of our food habits, so they must be chosen wisely, considering their nutrients closely. Whole grains are a good source of fiber, and it plays a vital role in articulating blood pressure. However, whole grains are pretty heavy & unrefined. So, if you’re now wondering what grains we can choose for heart improvement, you can opt from some of these wholesome grains.
Also Read: Dash Diet
12. Limit Unhealthy Fats
For a person with heart problems or if you wonder about how to improve heart health quickly, you must control your intake of saturated & trans-fat as it helps in reducing blood cholesterol & minimizing the risk of artery diseases. It is advised to choose low-fat products.
- Olive oil, canola oil over butter
- Avocados over coconut & palm
- Use margarine which is trans-fat free
13. Control Blood Pressure
It is vital to keep a regular check on your blood pressure because it generally has no visible symptoms but can cause severe damage to the heart, arteries, and kidneys. In addition, it is recommended to eat rich sources of potassium, magnesium, and calcium.
14. Maintain Balanced Cholesterol
Bad cholesterol can contribute to artery-clogging plaque. Good cholesterol, on the other hand, helps remove plaque. In the end, it helps protect you from getting heart disease. Bad cholesterol can cause artery-clogging plaque, whereas good cholesterol helps in reducing the plaque.
Also Read : Good and Bad Cholesterol
So, to line up the article we can conclude that a healthy heart is completely in our access if we are able to adapt some good & organising habits. Your body is what you made it, thus you can keep heart diseases at bay just by following these above mentioned steps in your routine life.