Heart Care tips 10 Ways to keep your Heart Healthy

are you suffering heart diseases and looking for heart care tips to improving heart, how to keep heart healthy and strong,my heart cares in presenting you 10 ways to keep your heart healthy,a healthy lifestyle will make your heart healthier and you'll know how to make heart strong and healthy naturally.

Saturday, April 6, 2019

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Heart Care tips 10 Ways to keep your Heart Healthy

Best healthy heart care tips

A healthy life-style will make your heart more healthy. Here are 10 things you can do to look after your heart.

Give up smoking

In case you're a smoker, stop! It's the single first-class aspect you could do on your coronary heart fitness.
Smoking is one of the fundamental causes of coronary coronary heart sickness. A 12 months after giving up, your threat of a heart assault falls to about half of that of a smoker.
You are much more likely to stop smoking for excellent in case you use nhs stop smoking offerings. Visit the smoke free internet site or ask your gp for help with quitting

Get active

Getting – and staying – active can reduce your risk of developing heart disease. It can also be a great mood booster and stress buster.

Do 150 minutes of moderate-intensity aerobic activity every week. One way to achieve this target is by doing 30 minutes of activity on 5 days a week. Fit it in where you can, such as by cycling to work.

Manage your weight

Being overweight can increase your risk of heart disease. Stick to a healthy, balanced diet low in fat and sugar, with plenty of fruit and vegetables, combined with regular physical activity.

Eat more fibre

Eat plenty of fibre to help lower your risk of heart disease, aim for at least 30g a day.Eat fibre from a variety of sources, such as wholemeal bread, bran, oats and wholegrain cereals, potatoes with their skins on, and plenty of fruit and veg.

Cut down on saturated fat

Eating too many foods that are high in saturated fat can raise the level of cholesterol in your blood. This increases your risk of heart disease.Choose leaner cuts of meat and lower fat dairy products like 1% fat milk over full-fat (or whole) milk.

Get your 5 A Day

Eat at least 5 portions of a variety of fruit and vegetables a day. They're a good source of fibre, vitamins and minerals.There are lots of tasty ways to get your 5 A Day, like adding chopped fruit to cereal or including vegetables in your pasta sauces and curries.

Cut down on salt

To maintain healthy blood pressure, avoid using salt at the table and try adding less to your cooking.Once you get used to the taste of food without added salt, you can cut it out completely.Watch out for high salt levels in ready-made foods. Most of the salt we eat is already in the foods we buy.
Check the food labels – a food is high in salt if it has more than 1.5g salt (or 0.6g sodium) per 100g.
Adults should eat less than 6g of salt a day in total – that's about 1 teaspoon.

Eat fish

Eat fish at least twice a week, including a portion of oily fish. Fish such as pilchards, sardines and salmon are a source of omega-3 fats, which may help protect against heart disease.Pregnant or breastfeeding women should not have more than 2 portions of oily fish a week.

Drink less alcohol

Do not forget that alcohol contains calories. Regularly drinking more than the NHS recommends can have a noticeable impact on your waistline.Try to keep to the recommended daily alcohol limits to reduce the risk of serious problems with your health, including risks to your heart health.

Read the food label

When shopping, it's a good idea to look at the label on food and drink packaging to see how many calories and how much fat, salt and sugar the product contains.Understanding what's in food and how it fits in with the rest of your diet will help you make healthier choices.

How to make your heart stronger

10 Habits for a Stronger Heart

The smartest plan for attacking a heart attack is, of course, preventing one from ever happening. Choose three of the following strategies and make them a habit. The closer to the top, the more you reduce your risk of heart disease.

  • 1. Convince Your Wife to Stop Smoking
    • Nonsmoking husbands of smoking wives face a 92 percent increase in their risk of heart attack. Breathing secondhand smoke boosts bad cholesterol levels, decreases good cholesterol, and increases your blood's tendency to clot.
  • 2. Work Out for 30 Minutes, Four Times a Week
    • Middle-aged men who exercise vigorously for 2 or more hours cumulatively per week have 60 percent less risk of heart attack than inactive men do.
  • 3. Lose 10 to 20 Pounds
    • If you're overweight, dropping 10 to 20 pounds lowers your risk of dying from a heart attack. A 10-year study found that overweight people had heart attacks 8.2 years earlier than normal-weight victims.
  • 4. Drink Five Glasses of Water a Day
    • Men who drink that many 8-ounce glasses are 54 percent less likely to have a fatal heart attack than those who drink two or fewer. Researchers say the water dilutes the blood, making it less likely to clot.
  • 5. Switch from Coffee to Tea
    • A recent study found that people who drink three cups of tea a day have half the risk of heart attack of those who don't drink tea at all. Potent antioxidants, called flavonoids, provide a protective effect.
  • 6. Eat Salmon on Saturday, Tuna on Tuesday
    • Researchers at the Harvard School of Public Health say that eating fish at least twice a week lowers heart-disease risk by more than 30 percent. The magic ingredient is the omega-3 fatty acids.
  • 7. Ask Your Doctor About Vitamin E and Aspirin
    • Men who take both cut the plaque in clogged arteries by more than 80 percent, according to a recent University of Pennsylvania study.
  • 8. Eat a Cup of Total Corn Flakes for Breakfast
    • This cereal contains one of the highest concentrations of folate (675 micrograms) of any cereal. Taking in that much folic acid daily cuts your risk of cardiovascular diseaseby 13 percent, according to researchers.
  • 9. Count to 10
    • Creating a 10-second buffer before reacting to a stressful situation may be enough to cool you down. Men who respond with anger are three times more likely to have heart disease and five times more likely to have a heart attack before turning 55.
  • 10. Eat Watermelon
    • It contains about 40 percent more lycopene than is found in raw tomatoes, and a new study shows that your body absorbs it at higher levels due to the melon's high water content. Half a wedge can boost heart-disease prevention by 30 percent.

Tips for Improving Heart Health Naturally



For most of us, preventing heart disease depends largely on our lifestyle, which means there’s much that's in our power to improve our odds of living long and well. Here are 9 key steps for improving heart health naturally. Healthy changes in the way we live, particularly diet and exercise, have been proven to:

  • Dramatically reduce heart disease risk factors
  • Stabilize plaques in the arteries so they are less likely to burst and trigger blood clots that block blood flow, causing heart attacks
  • Reverse the progression of coronary artery disease, or atherosclerosis

#1 Spend Less Time Sitting and More Time Moving

In hundreds of studies, regular exercise has been proven to have profound – and numerous health benefits. States the Centers for Disease Control: “Regular physical activity is one of the most important things you can do for your health.”It can help:

  • Control weight
  • Decrease risk of heart disease
  • Improve body composition (your fat-to-muscle ratio)
  • Lower blood sugar and reduce risk of type 2 diabetes and the metabolic syndrome
  • Lower blood pressure and reduce risk of hypertension
  • Reduce risk of some cancers
  • Strengthen bones
  • Reduce stress
  • Improve sleep
  • Improve your ability to perform daily activities and prevent falls
  • Increase your chances of living longer

3 Key Types of Exercise

The My Heart Cares recommends a combination of all 3 plus additional steps throughout the day as part of your activities of daily living.

  • Aerobic (cardiorespiratory)
    • Daily, a minimum of 30 minutes and optimally 60 to 90 minutes, alternating moderate-intensity days with vigorous-intensity days
  • Resistance (strengthening)
    • Full-body resistance routine 2 to 3 times weekly
  • Flexibility (stretching)
    • Stretching exercises daily to enhance overall flexibility and ability to exercise more freely

#2 Lose Excess Body Fat, Particularly Belly Fat

As our body weight rises, so does our risk for plaque build-up in our arteries and a heart attack.Being overweight is linked with several major risk factors for heart disease, including high blood pressure, type 2 diabetes, and bad forms of cholesterol.
Obesity also can lead to heart failure, a very serious condition in which the heart is incapable of pumping enough blood to meet the body’s needs.

Fat cells in the belly also produce chemicals, including steroid hormones, which make you more likely to gain fat. Yes, it’s a vicious cycle. The more belly fat you have, the more fat-storage hormones you produce, and the harder it is to lose weight.

There are more hormonal horrors. When belly fat reaches abdominal obesity levels (a waist greater than 35 inches in women and 40 inches in men), another very important fat-storage hormone called insulin is often negatively affected, creating more problems for our metabolism.

Optimal Way To Shed Fat

  • The optimal way to shed fat, including belly fat, and keep it off is with a healthy eating and exercise program.
  • With the healthy Eating Plan, you’re focusing on foods like whole fruits, vegetables, water-rich whole grains, and beans that naturally keep daily calorie intake low. You’re achieving satiety, or fullness, without going overboard on calories.3 | Lower Non-HDL Cholesterol

For years, we in the medical community taught that lowering LDL (often called the “bad” cholesterol) was the primary treatment target for reducing cardiovascular events. And certainly, improving LDL is still very important.

But there is now growing consensus that non-HDL cholesterol is a better predictor of cardiovascular disease risk because non-HDL contains not only LDL but other “bad” particles that contribute to the build-up of cholesterol-filled plaques in the artery wall.

#4 Stop Smoking and Start Living

Did you know that in the U.S. alone, tobacco kills the equivalent of three jumbo jets full of people crashing every day, with no survivors.Here is a sampling of the serious, life-threatening conditions that are the direct result of smoking:

  • Heart disease
  • Breathing problems
  • Lung cancer
  • Kidney cancer
  • Emphysema

Moreover, the science is strong and consistent that when you smoke, the people around you, especially children, are at risk for developing serious health problems

#5 Lower Your Resting Blood Pressure To Below 120/80

It is vital to keep your blood pressure under control because the higher your blood pressure, the greater your risks of heart attack, stroke, congestive heart failure, kidney disease, impotence, loss of mental function, and dementia.

What’s more, dramatic increases in heart attack and stroke risk do not begin with readings of 140/90, the numbers that used to define high blood pressure. We now know that serious, life-threatening risks begin at much lower readings like 130/80. That’s why newly published U.S. guidelines state that high blood pressure is now defined as 130 and higher for systolic blood pressure (the top number), or 80 and higher for diastolic blood pressure (the bottom number).

Key guidelines for lowering blood pressure naturally include:

  • Eat at least 5 servings of vegetables and 4 servings of fruits daily
    • A vegetable- and fruit-rich eating plan helps ensure that you’re eating plenty of foods full of stomach-filling volume, yet low in calories, enhancing your weight-loss efforts. Losing excess weight is one of the most effective ways to lower blood pressure. Eating a lot of fruits and vegetables also means you’re eating rich sources of potassium, magnesium, and calcium. Many studies have found that foods abundant in these minerals help blunt some of the toxic effects of sodium.
  • Cut back on calorie-dense foods loaded with fat, sugar, and/or refined grains
  •           Doing so will also enhance your weight-loss efforts.
  • Limit consumption of sodium to a healthy level
    • The physicians and other faculty at Pritikin agree with sodium guidelines established by the Centers for Disease Control and American Heart Association. Both recommend an ideal limit of no more than 1,500 milligrams of sodium per day for most adults.
  • Limiting salt intake really works,
    • Especially for those most in need. Many studies have shown that the higher blood pressure is and the more salt is restricted, the greater the fall in blood pressure.
  • Limit alcohol drinking
    • Excess alcohol drinking (more than 3 drinks daily) has been shown to increase the risk of hypertension.
  • Exercise daily
    • Daily physical activity promotes loss of excess weight, vital for controlling blood pressure. It also stimulates the body’s production of beneficial chemicals like nitric oxide that expand blood vessels and increase blood flow.

#6 Prevent or Control Diabetes

Preventing or controlling diabetes could save your heart – and life. Heart attacks occur two to four times more often in people with diabetes compared to non-diabetics. Strokes occur two to four times more often.

Other conditions, many life-crippling, caused by diabetes include blindness, kidney failure, peripheral artery disease (blockages in the major arteries that feed the legs), erectile dysfunction, diabetic neuropathy (burning pain and loss of feeling in the feet and hands), poor wound healing, gangrene, and amputations.

The sad news is that many countries worldwide are now suffering epidemic rates of type 2 diabetes because many people live in food toxic and sedentary environments.

The hopeful news is that since diabetes is largely a lifestyle-related disease, there is much we can do in the way of lifestyle changes to prevent the onset of this horrible, life-robbing disease.

A Strong Heart = A Healthy Heart

It’s no secret that a regular exercise program is a great way to make your body look good, feel good and move better, but it’s also an ideal way to take care of your body’s most important muscle – your heart! Strengthen your heart to gain a better quality of life!

The human heart is an amazing piece of equipment, capable of pumping about five quarts of blood throughout the body EVERY minute – that’s around 2,000 gallons of blood each day! On top of that, the average heart beats about 100,000 times each day, making it easy to understand why a strong, healthy heart is so important.

While you can exercise to build strength in your skeletal muscles, many people don’t realize how a proper exercise routine can also help your heart become stronger, healthier and more efficient at doing its job.
Tips to strengthen your your heart

How A Healthy Heart Can Dramatically Increase Your Quality Of Life

Despite all of the positive benefits that we know about regular exercise, according to the American Heart Association nearly 70% of Americans don’t get enough. In turn, inactivity and a lack of exercise is one of the major risk factors for developing coronary artery disease (CAD). CAD is caused by deposits of fatty substances, cholesterol, calcium and other substances in the inner lining of the arteries that supply blood to the heart. This build up eventually makes the arteries more narrow or even blocked, preventing the oxygen-rich blood from reaching the heart. Over time, CAD will weaken the heart muscle and ultimately result in chest pain, a heart attack, or heart failure.

While CAD is the most common type of heart disease and the leading cause of death in the United States for both men and women, it’s also very preventable through lifestyle changes like exercise and diet.Just Making Exercise A Regular Part Of Your Lifestyle Can Result In:

  • Strengthened heart and cardiovascular system
  • Improved circulation/oxygen use
  • Increased energy levels
  • Increased endurance
  • Lower blood pressure
  • Reduced stress
  • Improved muscle tone and strength
  • Improved balance and joint flexibility
  • Stronger bones
  • Healthy body weight
  • Improved sleep
  • Increased self-esteem

The 5 Best Activities For Strengthening Your Heart

Ideally you should aim for a well-rounded fitness program that incorporates a wide variety of exercises. Without variety, the body has an amazing way of adapting to movement. As a general rule, when something becomes easy to complete, you’ll want to increase the intensity or progress to more advanced exercises to keep it challenging. I highly suggest a program that incorporates the following:

1. Interval Training
This is when you alternate short bursts of higher intensity exercises with a low-intensity recovery period. Intervals can be incorporated into a wide variety of ways….walking, running, biking, rowing, treadmills, weights, etc.

2. Strength Training
Aim for a total body strength routine using your bodyweight, resistance bands, free-weights or any combination of the three.

3. Avoid Long Periods of Sitting
Recent studies clearly show that even the fittest of people are negatively affected by sitting for long periods of time. You need to move all day long, even in non-exercise activities. Set a timer to go off every 10-15 minutes as a reminder to get up and move around for a minute or two.

4. Focus on Your Core
The core muscles (consisting of approximately 25+ muscles throughout your back, abdomen and pelvis) provide the foundation for movement throughout the entire body. Keeping them strong and functioning properly will allow you to move the way your body was meant to and prevent debilitating back injuries that could prevent you from being able to exercise.

5. Flexibility/Mobility
Keeping the muscles and joints of the body flexible and mobile will help prevent injuries and aid in the body’s ability to move and function properly.
Don’t Forget About Your Diet For Heart Health

Equally important is a diet that focuses on heart healthy food. One thing we continually stress to our training clients is that you cannot out-train a bad diet. Just because you work out, that does not give you a free pass to eat and/or drink whatever you want. Exercise and nutrition go hand-in-hand and doing your best to adhere to a regular routine with both will go a long way in keeping your body heart-healthy.

Here Are A Few Dietary Guidelines To Strengthen Your Heart:

1. Go easy on the sodium
Too much sodium greatly increases your chances of heart disease, stroke and other health problems. The average American eats more than double the daily recommended daily allowance of sodium – most of which comes from processed foods. Learn to read food labels and choose items that are low in sodium.

2. Eat fruits and vegetables
Fruits and vegetables are loaded with vitamins, minerals and other heart-healthy nutrients. Fresh, frozen, dried, canned, salads, juices…there are a ton of ways to get them, so no excuses!

3. Know your good fats from bad fats
Learn how to substitute good fats (mono and polyunsaturated fats) for bad fats (saturated and trans fats). For example, try canola oil or olive oil instead of butter. Choose lean meats, poultry without skin and fish instead of fattier cuts of meats.

4. Stay home
Preparing your own meals is a great way to assure you know what’s going into what you eat and also allows you to better control portion sizes.

In Summary, A Stronger Heart Is Possible!
If you’re new to exercise and/or healthy eating, do not allow yourself to feel overwhelmed. You CAN do it … every little bit counts! Take the stairs, go for a walk over lunch, hire a trainer, play with your kids, order a salad, pack your own lunch … it’s all about the choices you make that will determine your future health. Treat your body right and enjoy the benefits of a strong, healthy heart!

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