Heart diseases are the number one killer of both men and women. That is startling, but the good news is that these diseases can be prevented by taking good care of your heart. Below are some tips maintaining heart health:
Get regular exercise
Regular exercise is one of the most important things that people can do to keep their heart healthy. There have been thousands of studies done to examine the relationship between exercise and the heart. Researchers have found that exercise helps strengthen the heart. Additionally, regular exercise also helps control other risk factors, such as high cholesterol and high blood pressure.
People should make it a goal to get at least 30 minutes of exercise every day. Walking, jogging and cycling are just a few ways to get the heart pumping. Exercise can also benefit those who already have heart problems.
Eat a well-balanced diet
Foods that are filled with sugar and saturated fat have a tendency to clog the arteries. Clogged arteries make a person more susceptible to developing heart disease. Those types of foods should be limited. Salmon, vegetables, fruits and whole grains are some of the best foods for a healthy heart. Salmon is rich in omega 3 fatty acids. Omega 3 fatty acids have been shown to reduce the risk of heart disease.
Vegetables, fruits and whole grains are high in fiber. The average adult needs between 25 and 30 grams of fiber per day. Fiber has also been shown to reduce the risk of heart disease.
Do not smoke
Smoking causes the blood vessels to constrict, which forces the heart to work harder. Not only does smoking contribute to heart disease, but it can also increases the risk of lung cancer. There is no safe amount of cigarette smoke. This habit should be avoided completely.
If you choose to drink, do so in moderation
Alcohol consumption has been very controversial. However, small amounts of alcohol are not likely to cause any health problems. In fact, there has been evidence to suggest that red wine can protect against heart disease. Moderate alcohol consumption is defined as one drink per day for women and two drinks for men. Heavy alcohol consumption has been linked to obesity, heart disease and liver problem.