Our heart controls every function we have in our body. It keeps blood flowing through all our arteries and vessels that reach throughout our entire body. That is a lot of work for a small organ to do, so we must keep it healthy as we age.
Tips for Keeping Your Heart Healthy
Harvard Health offers these tips for keeping your heart healthy. These are easy things that each of us can do each day.
- Start walking if you currently don’t exercise at all. Even a 10-minute walk can get your blood flowing. Strive to increase your walking every week.
- Lift something. It can be a two-pound weight or even a large book. Start with a few repetitions a few times a day. When they get easier, lift more weight.
- Eat breakfast. It doesn’t have to be an elaborate meal, but fruit and whole-grain cereal or bread is a great way to start the day.
- Cut down on sugar-sweetened drinks. This means reducing soft drinks and frequent visits to your favorite coffee shop. Reducing one drink per day can save over 100 calories.
- Reduce your consumption of red meat. There are so many great seafood options now available, you don’t have to be next to the ocean to get fresh, healthy seafood. Begin replacing meat with seafood.
- Learn relaxation methods. Deep breathing, yoga, and meditation are great ways to help you relax and can often help with high blood pressure.
Choose the Right Foods
We all need food to power our bodies, but choosing the right foods can lead you to good heart health. The Mayo Clinic suggests this diet to help maintain good cardiovascular health.
- Reduce portion sizes. Getting a scale can help determine the right size portion.
- Add an extra fruit or vegetable to your diet. Each day, add an extra serving of fruits or vegetables, they are good for the entire body. They are a great source of vitamins and minerals and include substances that may help fight heart disease.
- Have healthy snacks like nuts. Nuts are good for heart health, so instead of grabbing chips and sweet snacks, eat some nuts.
- Choose foods made with whole grains. Choose whole grains instead of refined grain products. Studies show that at least half of the grains you choose should be whole grains.
- Reduce unhealthy fats. Saturated fat should make up less than 6% of your daily total. Saturated fats can lead to plaque build-up in the arteries and increase the probability of stroke or serious heart ailments.
- Choose low-fat proteins. Choose seafood, poultry, skim milk, and plenty of beans, peas, and lentils for a healthy source of protein.
- Limit sodium. Sodium is a mineral naturally found in many of the foods we eat and drink. Adults should aim for no more than 2,300 mg of sodium each day. That should be the maximum, according to the American Heart Association.
While this may seem restrictive, all agree that having a treat now and then is fine. If you are craving a candy bar or a salty snack, go ahead and have it. Just don’t make it a habit.
Regular Visits to Your Physician is a Must
Those with heart issues should be seen by a cardiologist like Dr. Ian Weisberg. Ian Weisberg is an expert in heart function and arrhythmias and can help diagnose and treat a wide range of heart ailments.
If you are experiencing severe pain and heat symptoms, get emergency care immediately.
