If heart disease runs in your family, you might worry you’ll also have it. Understandably, for each year, about 1 million people die of cardiac-related problems in the United States. You might feel better knowing that genetic predisposition is just one of many factors that can influence your chances of having a heart condition. There are many other factors that can counteract genetic predisposition, and these measures can have a greater impact on the lifelong health of your heart. With a few tips at hand, you will be on your way to promote and maintain a healthy heart.
Tips for a Healthy Heart
An inactive lifestyle and imbalanced diet add up to an alarming situation, for it can cause many different types of health issues (coronary artery disease, for example). You can ward off heart trouble by making lifestyle changes now. The practical tips below can greatly impact your heart.
* Make sure to eat plenty of heart-healthy fruits, vegetables, whole grains, and foods rich in fiber.
* Incorporate seafood into your diet, making sure to eat fish at least twice per week.
* Carefully watch your intake of trans fat and saturated fat, as well as cholesterol. No more than 30% of your daily calories should come from fat. One way of lowering your intake of saturated fat is to reduce the amount of animal fat you eat. To reduce trans fat in your diet, avoid hydrogenated vegetable oils.
* Lower your intake of sodium. Going easy on the salt will help your heart.
* Pick out the reduced- or fat-free dairy products.
* Try to get nutrients from the actual foods you’re consuming, instead of just taking vitamins. Lentils, for instance, which contain a lot of vitamins and minerals, are tasty and wholesome.
* If you don’t exercise, start. Exercise is instrumental in keeping your heart strong. Exercising helps control blood pressure and cholesterol, as well as helping to prevent diabetes. Exercising for 30 minutes a day, five times a week, will provide lifelong benefits. These 30 minutes can be broken up in 15-minute increments, such as walking in the morning and early evening. If you’re overweight, steer clear from fad diets that promise miracles but delivers only short-term results at best. These diets can put a lot of strain on your body and your heart.
* Try tai chi. It promotes a healthy heart, affects posture and balance, and is suitable for people of all ages and conditions.
* If you smoke, quit. This is an essential element in ensuring the health of your heart.
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