Top 10 Proven Fitness Tips for Healthy Heart
Today everyone is conscious about six-pack abs and muscular look. Meanwhile, the conditions are getting worse for the heart. With increasing air pollution, unhygienic food, and cholesterol in most food, it becomes crucial to take care of your heart. But how to take care of the heart is still a big question.
People have no idea and they believe in everything they are advised. Therefore, we created this article on proven fitness tips for healthy heart. So, if you wonder what is the best way to keep your heart healthy, read this blog thoroughly to know the answer. Let’s start!
1. Low on Salt
If salt is high in your diet, your blood pressure is likely to be high too. High blood pressure leads to several heart diseases, including stroke and seizure. The recommended daily intake of salt is only 6g for adults and 3g in children. The easiest way to cut down salt intake is to not use it on the dining table. And another is to reduce the use of salt while cooking.
2. Reduce Sugar Consumption
Being high on sugar can lead to unhealthy weight gain and a sudden rise in blood sugar as well. It all results in diabetes that could lead to chronic heart diseases. If you cannot cut down on sugar, there are fruits that contain natural sugar that is healthy for the heart. Mixing fruits with yogurt on puddings and cakes.
3. Cap on Saturated Fat
Do you know saturated fat? It’s the fat commonly found in butter, ghee, margarine, fatty meats, fishes, dairy products, and others such as pies, pastries, and cakes. But why are we telling this to you? Because it is likely to increase your cholesterol level. Therefore, it’s better to choose semi-saturated milk and dairy products that are low on fat. If you are non-vegetarian, better go for lean cuts of meat, fish, and steamed or grilled over fried.
4. Fill up With Fruits and Veggies
As one of the best fitness tips for healthy heart, we would recommend you increase the intake of potassium in your diet by consuming at least five fruits and veggies in a day. Consuming potassium can decrease the risk of high blood pressure that attracts several chronic heart diseases. The nutrition available in fruits and veggies, such as vitamins, minerals, and fibre helps to keep your heart healthy. You can also add citrus fruits, sweet potato, Aubergine, mango, and beans along with pulse for better results.
5. Love Fish? Go More
Fatty fishes such as pilchards, sardines, mackerel, salmon, tuna, and others that are rich in omega-3 can benefit your heart by increasing your cholesterol level and several other ways. If you love fishes add the aforementioned to your diet, but if you are vegetarian, there are many ways to get Omega-3 fat. You can get omega-3 fat from spinach, wheat germ, walnuts, soya, and pumpkin seeds as well.
6. Say No to Smoking!
While smoking is one of the biggest causes of the deadliest diseases, including cardiovascular and heart attacks. As per reports, smokers, even those who smoke occasionally are twice as likely to have a heart attack compared to those who don’t. But at the same time, we know it’s hard to get rid of Tobacco cravings, especially if you’ve been smoking for more than 2 years. Anyways, you can go through these proven quit smoking tips that will help you deal with tobacco cravings.
Excessive smoking not only damages the walls of your arteries, but also blocks or reduces the amount of oxygen in your blood vessels that may result in high blood pressure that is obviously an alert for the heart. So, one of the best fitness tips for healthy heart is to quit smoking immediately.
7. Maintain Gap from Alcohol
Did you know that nearly 47% of heart patients consume alcohol? According to a report of Heart.org, alcohol can affect your heart by raising blood pressure, heartbeats, and heart muscles as well. Though some doctors also suggest alcohol, they never recommend excessive drinking. So, if you cannot cut down on Alcohol, we would suggest you stick to your recent guideline. And, as a part of one of the best fitness tips for healthy heart, we would request you create a permanent gap from it.
8. Exercise is Key to Healthy Heart
Studies have suggested that people who do regular exercise are less likely to have heart diseases or an attack compared to those who love Netflix and being a couch potato. So, if you are looking for some effective fitness tips for healthy heart, we would consider your indulgence in regular exercise. You can try the following exercises for healthy heart.
- Weight Training
- Interval Training
9. Stay Fit. Maintain Your Weight
If you’re like a couch, your blood pressure is likely to be high which can attract high cholesterol and type-2 diabetes associated with heart diseases. So, if you’re heavy, you need to be concerned about your weight. You can start by consuming less sugar and saturated milk. Also, eating more fruits and veggies along with resistance exercise can help you maintain your weight.
10. Say NO to the Things Give You Stress
You’re more likely to have heart disease under a lot of pressure and stress compared to those who’re free and happy. Though stress is a part of life, handling too much stress can make your life worse too. Therefore, in the series of the best fitness tips for healthy heart, we would request you to be happy and say NO to stress. Also, if you drink to get rid of stress, better stop this right now. Both alcohol and stress may be friends, but they are harmful to your heart’s health.
We hope you would love the aforementioned tips for a healthy heart. Though, you can cover up everything by doing just exercise, maintaining your diet is also necessary. Let us know if you have any concerns about these tips.