1. Make exercise a regular part of your life
“Your heart is a muscle, and just like pecs or abs, it needs to be worked out consistently to stay strong,” says Dr. Lee. Doing aerobic exercise most days of the week for 30 to 60 minutes will help keep your heart working as efficiently as possible. If you’re looking to lose some weight, add some light weight training for an additional metabolic kick.
2. Keep your diet in balance
Food serves as more than just fuel. Food can be used to treat illnesses. The government’s Dietary Guidelines for Americans state that the best foods for your heart are whole grains, fruits, and vegetables, followed by low-fat dairy, poultry, fish, and nuts to round out your diet. Red meat, processed foods, and foods high in sodium should all be avoided.
Every day, make sure to drink enough of water, and if you enjoy the flavor of green tea, think about include it. Inflammation, cholesterol, and high blood pressure may be decreased with the aid of specific foods and dietary supplements. Among them are the artichoke, garlic, fish oil, magnesium, coenzyme Q10, and fiber.
3. Keep your blood pressure in check
Heart disease is significantly increased by high blood pressure, also known as hypertension. Your heart and arteries will work less hard if you keep your blood pressure at a healthy range. You can keep your blood pressure under control by engaging in regular activity and eating well.
Dr. Lee continues, “Limiting alcohol intake and abstaining from tobacco smoke are also crucial when it comes to managing blood pressure and stress.” Try incorporating meditation practices with activities like yoga and tai chi to reduce stress.
4. Work on losing weight if you need to
Dr. Lee advises against letting a few extra holiday pounds stick around. You run the risk of developing heart disease and other health problems if you are overweight. Make a sensible, doable weight loss strategy, go about it the right way, and follow it. The most crucial thing is to create a diligent maintenance strategy once you’ve reached your target in order to prevent having to repeat the process.
5. Get enough regular sleep each night
One’s health and wellbeing depend on getting enough sleep. Your body suffers when it doesn’t get enough sleep, which is bad for your heart. Like your body, your heart needs time to relax. Every day, the average person needs between six and eight hours of sleep. Consult a medical professional if you have trouble falling or staying asleep to rule out a sleep disorder. You can take a variety of self-care steps to enhance your health overall and sleep quality.
