Heart disease is one of the leading causes of death in the United States and one of the major causes of disability. It is a serious condition that is fortunately not inevitable. While people cannot change certain risk factors, like sex, age, and family history, there are many ways you can reduce the risk.
From lifestyle changes to getting enough nutrients from supplements from Vital Nutrients at Supplement First, here are tips to boost your heart health.
- Stop Smoking
One of the best things to help keep your heart healthy is to stop smoking or opt for smokeless tobacco. If you do not smoke, avoid secondhand smoke at all costs.
Chemicals found in tobacco can damage your heart and blood vessels. Moreover, cigarette smoke reduces oxygen in the blood, thus increasing blood pressure and heart rate as your heart needs to work harder to supply enough oxygen to your brain and body.
- Have a Better Diet
A healthy diet can protect your heart, improve cholesterol levels and blood pressure, as well as reduce your risk of diabetes type 2. Here are the foods to incorporate into your meal plan:
- Fruits and vegetables
- Beans and legumes
- Lean meat and fish
- Low-fat and fat-free dairy products
- Whole grains
- Healthy fats
Consider heart-healthy food plans like DASH and Mediterranean diets. Moreover, you must limit your intake of the following:
- Processed carbohydrates
- Saturated and trans fat
You may also be recommended by your doctor to take supplements to get enough nutrients from stores like supplementfirst.com.
- Maintain a Healthier Weight
Being overweight can increase the risk of heart disease. Excess weight can result in conditions increasing your chances of developing heart diseases, such as high cholesterol, high blood pressure, type 2 diabetes, and more.
Check with your doctor, who can determine what your ideal weight range should be. They will also recommend a suitable diet to reach or maintain a good weight.
- Get Better Sleep
If you do not get enough sleep, you are at a higher risk of heart attack, high blood pressure, diabetes, depression, and obesity. You must get at least seven hours of sleep a night, making this a priority in life.
Set a consistent sleep schedule and go to bed and wake up at the same times daily. If you have trouble sleeping, create a more conducive environment by making your bedroom dark and quiet during bedtime.
- Manage Stress Better
Many people tend to cope with stress unhealthily, and we often turn to vices or overeating. These can cause an increased risk of heart disease.
Rather than resorting to such unhealthy coping mechanisms, find alternative ways to manage stress better, like exercise, meditation, and relaxation exercises.
Speaking of exercise, make sure you start aiming for 30-60 minutes of exercise daily. Daily physical activity can lower your risk of heart disease and control weight.
Wrapping It Up
Follow these tips to improve your heart health and lower your risk of diseases today!