5 Ways To Keep Your Heart Healthy (Expert Tips on Heart health)

by - 3:39:00 AM

The heart is often regarded as the most important organ in the human body. Apart from it pumping blood throughout the body via the circulatory system, the heart also supplies oxygen and nutrients to body tissues, while eliminating carbon dioxide and other wastes from the blood. Having these functions, it becomes more important for you to take extra efforts to maintain your heart health.

5 Ways To Keep Your Heart Healthy (Expert Tips on Heart health)

The staggering numbers of heart failures we are experiencing in our world today, suggests that there is indeed something most people are not doing right. According to the journal Lancet, in the year 2016, it states that maximum number of deaths across the globe were caused by heart failures.

Also read: Preventions for heart disease

Medically, heart failures is the term used for the condition where the heart is unable to keep up with the demands of the body, specifically the failure the failure of the heart to pump blood efficiently.

In this case, the heart is unable to provide adequate blood flow to other organs of the body, such as the brain, kidneys and livers. Heart failure can also arise as a result of heart congestion. This is when the blood flowing out of the heart is slower in comparison to the blood being brought back to the veins. In this case, the blood starts backing up, causing congestion in the tissues and organs of the body. In adverse cases, this can cause swelling in different parts of the body such as legs or abdomen.

There are multiple reasons that can cause a heart failure, in which case requires a de medical assistance as the failure may lead to a great consequence. As the saying goes "prevention is better than cure", there are things you can do to make you heart better and avoid any mishaps in the future. See some of them below.

5 Expert Tips On Ways You Can Keep Your Heart Healthy

1. Load up on fibre

Foods that contains fibre, such as whole wheat breads, green vegetables, ruits like apple, banana, carrots, apricot, etc. can help in maintaining your heart health.

There are two types of fibre; soluble and insoluble.

Soluble fibre is found abundantly in barley, oats, apples, citrus fruits, carrots and lots more. Soluble fibre binds to cholesterol and sugars, preventing their absorption from the digestive tract. Insoluble fibre is found in whole grains, fruits and vegetables, nuts etc. It is called roughage, and it adds to the bulk in your stool.

Must read: Soluble and insoluble fibre foods suitable for weight loss

2. Keep trans fat away

Various studies have proven that trans fat can cause great havoc on your heart health. Processed and packaged foods, especially those with a longer shelf life contains lots of trans fats. One of the simplest way of indentifying if a food contains trans fat (that is if it is not indicated on the nutrition label) is to look for "hydrogenated oils" in the ingredients. You should read the nutrition labels of all the foods you buy and avoid hydrogenated oils as far as possible.

3. Keep a track of your salt and sugar intake

Too much sodium in your system can cause more harm than good. The same goes for sugars. Unfortunately, too much sodium and sugar intake is directly linked with higher blood pressures, as it retains the excess fluid in your body. According to the American heart Association, the recommended daily intake of sodium should not exceed 1,500mg.

Must read: 5 tips on how to reduce high blood pressure naturally at home

4. Exercise for at last 30 minutes in a day

Knowing we all have a sedentary lifestyle, it is important you keep yourself fit by engaging in physical activities. You should take at least 30 minutes in a day to maintain a healthy weight and reduce your chances of developing other health issues that can cause ham on your heart. such as high blood pressure, high cholesterol and diabetes. Moderate brisk walk, jogging or just climbing the staircase will help you attain a healthy heart.

Must read: How to control obesity naturally and maintain a healthy weight

5. Much some nuts

Munching a handful of nuts can perform some wonders on your heart health. You can exchange your mid-meal snack with some assorted nuts. Walnuts, almonds, and many other nuts can help bolster up your heart health and keep all heart ailments at bay. These nuts contain high amounts of unsaturated fats, which is good for the heart as it helps in reducing inflammation of the arteries.

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