A healthy heart leads to a longer and better life. It reduces the risk of illness and allows people to do the things they enjoy without worries. Sadly, a lot of adults have trouble with this vital organ. Almost half of them have high blood pressure which increases their chances of having heart failure, stroke, kidney disease, and cognitive decline. The good news is that it is possible to make simple changes to reverse the situation. Anyone can take control of their hearts health by developing good habits like the ones well discuss in this article.


Tips for a Healthy Heart

1. Take morning walks.

Kids tend to run around all day while adults tend to sit still most of the time. Many have office jobs that have them working on their desk for several hours at a time. When they get home, they also sit in front of the TV or lay in bed while scrolling on their phones. This kind of lifestyle eventually takes its toll on the body. If you havent exercised in years, then begin with short walks. Simply enjoy the breeze and the views as you move around. Go longer and faster once you are able to.

2. Boost your strength.

Resistance training is not just for people who want to bulk up. It is for everyone who wants to get fitter and stronger for daily life. You do not need to lift big barbells for this. Start by lifting relatively heavy objects around your home. This could be a water bottle, a thick book, or a small dumbbell. Once these feel easier to lift, increase the load gradually to make it more challenging. You can join a gym to get access to fitness equipment or hire a personal trainer to follow a customized program.

3. Embrace fruits and vegetables.

Fiber-rich food such as fruits and vegetables are known to improve digestion. These can also help people in maintaining a healthy weight while reducing the risk of heart disease. Aim for one serving of fruit after each meal. These are affordable, delicious, and nutritious so it should be easy to make them part of your routine. Slowly include vegetables as well since these are also filled with essential vitamins and minerals that are good for the heart and the rest of the body. Find options that taste good so that you can truly enjoy these healthy dishes.

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4. Cut your sugar intake.

Some people gain excess weight without eating much and they wonder how it happened. Perhaps this is the result of high-calorie liquids such as soda, alcohol, iced coffee, or even fruit juices. These are packed with sugar and are easy to consume so the pounds keep adding up over time. Consider cutting your sugar intake, particularly from liquid-based calories. You dont have to quit them all. Just remove one or two drinks from regular intake and replace them with plain water. You will save money and knock off 100 calories a day in a snap.

5. Have some healthy snacks.

Take a close look at the food you are consuming between meals. When hunger strikes, what items do you reach for? Is it a slice of cake? A chocolate bar? A handful of candies? A salty and savory treat? It is fine to have these in moderation but consuming them excessively can be problematic. Stock up on healthy snacks so that you can reach for them whenever you get hungry. These will keep you full while giving you vital nutrients. Examples are nuts, sliced fruits, boiled eggs, popcorn, cereal bars, whole wheat bread, coconut water, and dark chocolates.

6. Make fish part of your weekly meals.

The sea provides countless bounties that are highly nutritious and delicious. The meat of fish is rich in protein which is great for muscle development. Even the fat is often high in Omega-3 fatty acids which can lower the risk of cardiovascular disease, heart attack, inflammation, blood clots, damaged arteries, and hypertension. Substitute fish for red meat in your lunch or dinner at least once a week. You can also try other types of seafood such as shrimp, shellfish, crabs, or whatever you have available in your area. If you use your diet to improve your health heart attack risk will drastically decrease.

7. Mind your personal hygiene.

In order to protect your heart, you have to take care of your entire body. Prevent infections that can stress the heart by practicing good personal hygiene. Make it a habit to wash your hands often since these touch random objects throughout the day. You never know what germs are on there so it is best to clean them with soap whenever you get the chance. This is particularly important before meals as you dont want to ingest anything that might make you sick if you accidentally touch the food. Take a hand sanitizer wherever you go.

8. Practice meditation.

Stress can raise blood pressure to dangerous levels. It is essential for people to learn to control their thoughts and emotions. Several approaches can be taken to achieve a good level of mastery over ones self. For example, a person can meditate with deep breathing and an emptying of the mind. Just a few minutes each day of this practice can result in a significant reduction in blood pressure. There are many forms of meditation so it should be possible for anyone to find a method that works for them.

9. Create a gratitude journal.

Life might be difficult but there is a lot of good in it.

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However, it can be difficult to see the positive things happening in our lives because our brains are wired to have a negative bias. We tend to focus more on the bad things because this awareness helps us solve and survive. The problem is that we can get overwhelmed by anxiety and depression with excessive negative thoughts. Try to counter this with a gratitude journal. Write down at least three things that you are thankful for each day. This could be a delicious meal, wonderful news, a fun movie, a challenge you overcame, nice weather, or something else that made you smile.

10. Develop a healthy morning routine.

In order to stay healthy, you have to make healthy choices each day. It seems easy but it can be extremely difficult with all of the temptations and the constraints that you will encounter in life. You can stick to them for a while but you might eventually lose your way. Incorporating them into your morning routine increases the chances that you will stick to these healthy habits. There will be less friction since everything becomes automatic the moment you wake up. Exercise, eat a healthy breakfast, meditate, journal, and prepare your meals for the day. You can finish it all before life interferes with random issues.

Signs of Heart Attack for Men

Men should take heart disease seriously as it is the leading cause of death in the US. Men who are 45 or older have a higher risk of having a heart attack than younger men. People who have a family history of heart disease should be particularly vigilant in spotting the signs and symptoms. With early detection, it may be possible to get help and save lives.

Men will generally feel chest pain during a heart attack. It could creep slowly with an uncomfortable feeling or a mild pain.

Only rarely do severe symptoms manifest at once even if that is what most people think of due to screen portrayals. The pain may be similar to heartburn and occurs on the left side of the chest where the heart is. The feeling could come and go but it may also last for minutes. Other parts of the body may not get enough blood during this attack and they could feel pain, too. These include the stomach, the arms, the shoulders, the neck, and the back. Coughing, shortness of breath, wheezing, fatigue, and anxiety can happen as well.

Signs of Heart Attack for Women

Women will also feel discomfort in their chest but it may feel different as if a vise was being tightened and they feel full. The pain is not exclusive to the left side of the chest.

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There will also be aches in regions of their upper body such as the arms, neck, back, and jaw. It may be severe enough to wake a person up during the night. Women can also feel stomach pain and mistake it for an ulcer or a stomach flu. Nausea and vomiting are also more common in women than in men. They might break out in a cold sweat and feel extremely tired despite sitting still in one spot.

Final Words

If you ever experience these symptoms, then call for help right away. Any delay could be dangerous. It is better to be safe than sorry so get an ambulance as soon as possible. Of course, the best scenario is to avoid heart attacks altogether by making deliberate and sustainable lifestyle changes. Consider the list above and see which healthy habits you can adopt. You should also discuss the matter with your doctor to get specific medical guidance that is tailored to your individual needs.

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