Looking for ways to protect your heart? This article shares the experts’ recommended simple things you can do daily to keep your heart healthy.
Health expert Best Fitness Guru, the founder of justfitnesshub.com, shares simple everyday practices to maintain a healthy heart.
Healthy Heart Simple Tips
Stay Hydrated With Water
Staying hydrated is important for maintaining a healthy heart, and drinking water is the best way to achieve this. Adequate hydration helps the heart efficiently pump blood through the vessels. Experts recommend starting your day with a tall glass of water and continuing to drink water in between and with every meal. Aiming for two to three liters of water daily is recommended to stay properly hydrated.
Eat More Salad
Substitute 5 to 6 meals a week with a healthy salad. Incorporating vegetables and salads into your diet can be a highly effective way to reduce your risk of developing heart disease. These foods are rich in vital nutrients, fiber, and antioxidants, providing multiple benefits, including boosting the cardiovascular system and immunity, reducing high blood, lowering cholesterol levels, etc.
Including salads in your diet, along with a balanced diet that includes vegetables and fish, can help reduce the risk of heart disease.
In addition to a well-balanced diet that includes vegetables and fish, adding salads can help reduce the risk of heart disease. But avoid heavy salad dressings and go for lower-calorie choices such as olive oil and vinegar.
Take More Walks
Walking is a simple physical activity that can offer a wide range of health and cognitive benefits. Studies suggest that walking regularly can help reduce the risk of serious diseases like cardiovascular disease, diabetes, and stroke. Additionally, it can help improve blood pressure, blood sugar, cholesterol levels, and memory function. Walking can also boost energy levels, improve mood, and increase stamina. For optimal heart health benefits, it is recommended to walk briskly, as if someone is chasing you, or until you reach a point where you can’t walk and talk comfortably.
Did you know that incorporating walking into your daily schedule can be easy and beneficial for your health? One way to do this is by arriving at work 30 minutes early to take a walk or using part of your lunch break for a stroll. Walking is an excellent exercise for the heart and brain and gives you a mid-day energy boost. Make walking part of your daily routine for a healthier and more productive lifestyle.
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Take Care of Your Oral Health
It is highly recommended to schedule your next dental appointment and maintain a daily oral hygiene routine, including brushing and flossing. Studies have shown that individuals with gum disease have a higher likelihood of experiencing heart attacks and strokes, making it crucial to take proper care of your teeth. To ensure optimal dental health, it is recommended to see your dentist for a cleaning and evaluation every six months, which is a standard practice that I also adhere to.
Patients who have previously undergone heart valve replacements should take special care to prevent dental infections. This is because such infections can potentially spread and infect the prosthetic heart valve, leading to serious health complications. Therefore, maintaining good oral hygiene, regularly visiting the dentist, and following the dentist’s instructions for post-operative care are essential for patients with a history of heart valve replacements.
Stretch and Exercise
It’s always a good idea to set aside some time in the morning for stretching and light exercise. Incorporating some core work, like holding a plank for 30 seconds to a minute, can benefit your body. Stretching can help you relax, keep your body flexible, and get you ready for the day ahead. Even if it’s just a few minutes of exercise, it can significantly affect your overall well-being.
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Be Active with Friends and Family
Engaging in heart-healthy activities is crucial for maintaining a healthy lifestyle. Incorporating your friends and family into your physical activities can make it a fun and enjoyable experience for everyone involved. Consider planning a walk, hike, or run with your kids, partner, friends, and even pets. Spending time outdoors and participating in physical activities helps keep your heart healthy and strengthens your relationships. When you plan activities together, you are more likely to commit to them and have a good time while taking care of your heart.
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About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
