Health Tips: 9 ways to improve healthy of the heart – Occupy Naija
Health Tips: Have you ever thoughts about how to improve the health of your heart? Your heart is the most important organ of your body, so you should know that your life is at a big risk whenever your heart fails to function effectively.
Proper exercise and a good diet can improve the health of your heart. But what are the other ways to enhances proper functioning of your heart ? Here, we suggest nine key things you should practise every day to help increase the efficient functioning of your heart. If you adapt these habits into your lifestyle, your heart health will perform best for you.
1. Eat healthy fats
With no doubt, fats such as saturated, unsaturated and polyunsaturated are needed in our daily diet as it improves our heart’s health. However, taking hyper or trans fats is dangerous to the heart because it enhances the risk of heart attack or stroke which may finally lead to death.
This is due to the fact that trans fat clogs or attached to your arteries by increasing your bad cholesterol levels(LDL) and reducing your good cholesterol levels (HDL). by reducing the rate at which you consume them, you increase blood circulation throughout your body.
It seems you don’t know what trans fat is right? They are industry – manufactured fats often used in snack foods, packaged baked goods, margarines and fried fask foods to add flavour and texture.
Health Tips: Note: make sure you check the labels on the foods. you will see trans fat on the ingredients list as incompletely hydrogenated oils. If trans is not 0%, avoid taking them in excess.
2. Dental hygiene
Flossing your teeth everyday is another tip to keeps heart healthy. Maintaining dental health will not only improve the health of your heart, but it also serves as a good indication of overall health.
This is because anyone being infected with periodontal (gum) disease has the same risk factors for heart problems. According to the studies, the bacteria involved in the development of periodontal disease can swim through salivary flow to the bloodstream and raise C-reactive protein, an inflammation marker in the blood vessels. These gradual effects can lead to the enhancement of risk of heart disease.
Health Tips: Precaution: floss and brush your teeth everyday to remove bacteria in your gum which may cause periodontal disease.
3. Enough sleep
Another important aspect is getting enough sleep. According to research, the heart’s health improves the most when you sleep. You run the risk of contracting cardiovascular disease if you don’t get enough sleep, regardless of your age or other health habits.
According to the studies of 2,000 adults above the age of 45, it was found that those who do not sleep up to six hours per night were about twice as likely to stand at the risk of stroke or heart disease as people who slept up to nine hours per night.
Medical doctors believe sleeping too less can lead to disruptions in underlying health conditions and biological processes including information, blood pressure and heart attack.
Health Tips: PRECAUTION: Have enough sleep. Adults above 20 years are expected to sleep up to 7 – 8 hours each night. If you are having difficulty in sleeping, you should be treated as this condition might lead to heart attack and arrhythmias.
4. avoid smoking
It is believed that those who are exposed to smoke at or in their workplace are at 50 percent risk of developing heart disease. According to the research carried on by the American Heart Association, cigarette smoke contributes to about 35,000 early heart disease deaths and 7,200 lung cancer deaths yearly.
Again, nonsmokers who are infected with hyper blood cholesterol have a high risk of developing heart attack when they are exposed to smoke. This is as a result of development of plaque buildup in the arteries promoted by chemicals emitted from cigarette smoke.
Health Tips: PRECAUTION: avoid smoking, even the ministry of health warns that ‘ smokers are liable to die young ‘ — and educate your children about the effect of smoking.
5. Avoid consuming too much salt
If you are taking a diet that is hyper in salt, it’s likely that you developed high blood pressure — which means you are at a high risk of developing heart disease. According to research, the recommended maximum daily consumption of salt is around 5g for adults and 2.5g for for children.
Health Tips: Precaution: reducing the amount of salt intake, add in small quantities to your food whenever you are cooking. Also, check through food labels to know how much salt used in processed food before taking them.
6. Avoid eating much sugar
Taking in excess sugar could result in hyperglycemia or weight gain, which can lead to an increase in your blood pressure, from blood pressure to diabetes and heart attack at last. If you can’t avoid eating foods containing sugar, simply take in fresh fruit with yoghurt instead of cakes and puddings which are reached in sugar.
7. Stop drinking an alcohol
Too much drinking of alcoholic beverages can lead to heart disease by causing high BP, malfunctioning of the heart and damage to the muscle of the heart. However, if you can’t give up completely, just follow the recent guidelines for moderate alcohol drinking on the Drinkware Website.
8. Get more exercise
According to medical researchers, Endeavor to partake in at least 60 minutes moderate-intensity activity a week to reduce the risk of being infected with heart disease. If you can’t do the 60 minutes at once, split up any way it pleased you.
9. Reduce your weight
Too much weight can lead to the malfunctioning of your body systems as well as developing high blood pressure. To avoid this, you should eat less sugar, trans fat and cut back on alcohol. Also, you should eat a lot of fruits and vegetables and get enough exercise. More health care