Amazing Heart-healthy Tips

Cardiovascular | 0 comments

Stretch it out

Yoga can help you improve your balance, flexibility, and strength. It can help you relax and relieve stress. As if that’s not enough, yoga also has the potential to improve heart health. According to research published in the Journal of Evidence-Based Complementary & Alternative Medicine(1), yoga demonstrates the potential to reduce your risk of cardiovascular disease.

Let the music move you

Whether you prefer a rumba beat or two-step tune, dancing makes for a great heart-healthy workout. Like other forms of aerobic exercise, it raises your heart rate and gets your lungs pumping. It also burns up to 200 calories or more per hour reports the Mayo Clinic(2).

Stop smoking—no ifs, ands, or butts

There are many steps you can take to help protect your health and blood vessels. Avoiding tobacco is one of the best.

In fact, smoking is one of the top controllable risk factors for heart disease. If you smoke or use other tobacco products, the American Heart Association(AHA), National Heart, Lung, and Blood Institute(NHLBI)(3), and Certers for Disease Control and Prevention(CDC)(4) all encourage you to quit. It can make a huge difference to not just your heart, but your overall health, too.

Be a kid

Fitness doesn’t have to be boring. Let your inner Child take the lead by enjoying an evening of roller skating, bowling, or laser tag. You can have fun while burning calories and giving your heart a workout.

Move it, move it, move it

No matter how much you weigh, sitting for long periods of time could shortens your lifespan, warn researchers in the Archives of Internal Medicine and the American Heart Association(5). Couch potato and desk jockey lifestyles seem to have an unhealthy effect on blood fats and blood sugar. If you work at a dest, remember to take regular breaks to move around. Go for a stroll on your lunch break, and enjoy regular exercise in your leisure time.

Make time for breakfast

The first meal of the day is an important one. Eating a nutritious breakfast every day can help you maintain a healthy diet and weight. To build a heart-healthy meal, reach for:
-Whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast.

-Lean protein sources, such as turkey bacon or a small serving of nuts or peanut butter

-Low-fat dairy products, such as low-fat milk, yogurt, or cheese.

-Fruits and vegetables

Know your numbers

Keep your blood pressure, blood sugar, cholesterol, and triglycerides in check is important for good heart health. Learn the optimal levels for your gender and age group. Take steps to reach and maintain those levels. And remember to schedule regular check-ups with your doctor. If necessary, check your heart rate and record EKG on a regular basis to detect early risk.

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You can manage your own health data on your phone and share the data with your doctors. 

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-PI (perfusion index)

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