Tips to Keep Your Heart Healthy Allowing You to Live Longer

The number one killer around the world is heart disease which affects men and women, and statistics show that every twenty seconds there is a person having a heart attack and every thirty seconds someone dies from heart disease. One out of every four people suffers from one or another heart condition and heart diseases claim the lives of more people than any other known disease. We will look as some valuable tips to keep your heart healthy which will prolong your life.

In order to maintain a healthy heart, you should have a yearly check up with a physician who in turn will check your glucose and cholesterol levels as well as your blood pressure. Should you be overweight the doctor will advise you on how to lose weight effectively as well as maintain your ideal weight.

Smokers need to quit smoking, and here are some additional tips to keep your heart healthy as well as how to quit the smoking habit. The first 2 days you must make an effort to only smoke half the amount you usually smoke in the day. Say you smoke 20 a day then only smoke 10 a day and on the third and fourth day only smoke 5 a day and on day 5, 6 and 7 smoke only 2 or 3 a day and after that quit.

Exercise is very important and it helps the cardio vascular system and one should at least walk fast or jog every day for not less than thirty minutes. Or you can join a gym and get yourself a personal trainer, swimming and water polo is highly recommended as these recreations exercise the entire body.

A well balanced and nutritional diet is extremely important. There is a fortune of literature providing you with diet sheets and tips to keep your heart healthy such as what to eat and what to avoid. Phytonutrients which is found in fresh fruit and vegetables help prevent heart disease. Nuts lower the cholesterol and the omega 3 group of vitamins helps lower the risk of having a heart attack such as salmon, sardines.

Further tips to keep your heart healthy is to reduce your saturated fats as these type of fats tend to clog the arteries which rises cholesterol levels and blood pressure levels. Avoid foods such as animals fats, fried foods junk food etc. Use unsaturated products such as olive oil and other related products that help reduce cholesterol levels. Increase your fiber intake and reduce your sodium intake.

Keep Your Heart Healthy And More With These 3 Anthocyanin Benefits

The anthocyanins are a group of health boosting nutrients that are mainly found in berries. Although they are not officially classed as essential nutrients, an increasing body of evidence is starting to show just how important the anthocyanins can be for your health. In this article I will be expanding on this topic and outlining 3 of the main anthocyanin benefits.

1) PREVENTING CANCER

Cancer is a very dangerous disease which disrupts the deoxyribonucleic acid (DNA) in your body’s cells and causes them to grow in a rapid, uncontrollable way. This then leads to the formation of a tumour which can become cancerous, spread to other areas of the body and destroy the surrounding cells.

The good news is that 1 of the key anthocyanin benefits is cancer prevention. These powerful nutrients can reduce your risk of contracting colon cancer, leukaemia, lung cancer, prostate cancer and skin cancer.

2) PREVENTING HEART DISEASE

Your heart is a very important organ which pumps blood and oxygen to all the cells and organs within your body. Another of the important anthocyanin benefits is that they keep your heart healthy and prevent heart disease. They do this by directly boosting your heart health and also indirectly by preventing atherosclerosis (a condition where hard plaques form in your artery walls and restrict the flow of blood) which ensures that your heart always has a good supply of blood.

3) PROTECTION FROM FREE RADICALS

Free radicals are harmful substances that are released during oxygen related reactions. They have been linked with an increased risk of contracting cancer, an increased risk of contracting diabetes (a disease which causes your blood glucose levels to become extremely high) and accelerating the ageing process. Fortunately, another crucial anthocyanin benefit is that they are powerful antioxidants (substances that protect your body’s cells from free radicals) which can keep you safe from the negative effects discussed above.

SUMMARY

If you want to keep your heart healthy, protect your cells from dangerous free radicals and reduce your risk of contracting cancer then make sure berries are part of your diet. Berries are available all year round in the supermarkets and there are plenty of different varieties to choose from including blackberries, blueberries, cranberries and raspberries. So next time you fancy a snack, a healthy dessert or something a little different for breakfast, grab a bowl of berries and take advantage of all these anthocyanin benefits.

Steps to Prevent Heart Attacks

Your heart is one of the most important organs in your body. It is responsible for circulating blood throughout your body so that your cells receive important nutrients and oxygen. Because the heart is key to keeping all other parts of your body alive, heart attacks can have devastating effects on a person’s life. Thus, you should take steps to keep your heart healthy.

Doctors and researchers have pinpointed several different characteristics that can increase a person’s chance of having a heart attack. However, it is important to note that in some cases, a perfectly healthy individual can suffer from this terrible problem. Overall, though, promoting your heart health can decrease the likelihood that a person will suffer from a heart attack.

To keep your heart healthy, you should always keep track of your cholesterol levels and work to lower your bad cholesterol. There are both good and bad forms of cholesterol, known as HDL and LDL, respectively. Bad cholesterol can cause a narrowing and hardening of the arteries, which makes it more difficult for the heart to pump blood throughout your body. On the other hand, good cholesterol may help remove the bad LDL deposits so that your heart can pump more efficiently.

Also, you should remain aware of your blood pressure level. Elevated blood pressure can enlarge your heart, which can actually cause your heart to weaken or become stiff. Medications as well as a low-sodium diet can help you keep your blood pressure at a safe level so that you can protect your heart.

Additionally, exercise is an important part of heart health. The heart is a muscle, and frequent, moderate exercise can strengthen that muscle. Also, exercise can help you lose weight and decrease your waist size, both of which are helpful for preventing heart attacks.

Lastly, stick to a healthy diet with lots of fruits and vegetables. High amounts of sodium as well as saturated fat can raise your blood pressure and bad cholesterol levels, so these should be avoided. Additionally, you should try to consume fish rich in omega-3 fatty acids, which are essential for maintaining your health.

Doing Yoga For Heart Health Provides Impressive Results

In the United States 1 in every 4 deaths result from heart disease. Every year over 700,000 people have a heart attack. Coronary heart disease is estimated to cost over $100 billion every year. This amount includes lost productivity, health care services, medications and more. Medical experts are realizing the many heart health benefits associated with doing yoga. When combined with a healthy lifestyle doing yoga for heart health has provided impressive results.

Prevention

It is accepted that yoga can be utilized as a tool to improve heart health. It can also be used as a preventative measure with people who are at a high risk for a cardiac event. People who regularly do yoga have experienced lower blood pressure, improvement in their respiratory abilities, heart rate and more. Individuals have experienced an overall better sense of well-being, as well as developing more strength in their bodies.

Decrease Emotional Stress

Experiencing regular emotional stress will cause plaque to build up much faster in a heart’s coronary arteries. A person’s coronary arteries will also constrict in reaction to stress. This decreases the flow of blood to a person’s heart. The platelets in a person’s blood will also become stickier. This increases the risk of blood clots forming and causing a heart attack. When a person does yoga, it will relax them and increase their ability to handle stress. Individuals are better able to diffuse their negative emotions such as anger, impatience, hostility and more. This helps to improve their heart function.

Heart Healthy Workout

There is evidence that an exercise program consisting of low intense workouts can provide major cardiac benefits. The exercises that involve deep-breathing are able to decrease a person’s breathing rate. Taking fewer breaths that are deeper can temporarily lower blood pressure. This has been shown to calm the sympathetic nervous system. This is a system in the body designed to create stress hormones. Yoga poses and meditations provide a heart healthy exercise for many people with cardiovascular disease.

Cardiac Yoga

The goal of this type of yoga is to develop a balance between a person’s body and mind. Meditation as well as breathing exercises will be utilized. This is considered a natural way to heal a body that has heart disease. The poses used for cardiac yoga are called asanas. They are slightly modified and work better with people who have cardiac issues. It is designed to help a person focus on their breathing techniques and developing flexibility in certain areas of their body. With cardiac yoga, a person can do the sun salutation as they sit in a chair if necessary. In time, a person can advance to using the back of the chair for doing cardiac yoga. Eventually, an individual will no longer need support to perform a yoga pose.

Inflammation Reduction

A study conducted at Ohio State University included men and women with little experience practicing yoga, and others who were considered experts. Cytokines are proteins produced by the cells in a body. They help regulate the body’s response to disease. Increased levels of cytoking IL-6 elevates inflammation in a person’s body. Inflammation contributes to a variety of age-related diseases such as heart disease. The study demonstrated that practicing yoga on a regular basis reduces a person’s level of cytokine IL-6. This decreases the amount of inflammation in a person’s body. Yoga was shown to improve heart rate variability and increase heart health.