Easy steps to strengthen your heart
Heart disease is the No. 1 cause of death worldwide and also the most preventable. Simple changes in lifestyle, managing risk factors and adding nutritional supplements to your diet can significantly impact your chances of getting the disease. Here are some ways you can strengthen your heart and keep it ticking for longer.
1. Get more exercise: Like any other muscle, the heart too needs exercise to strengthen itself. Getting around 50 mins of activity a week or around 30 mins a day is a good place to start. Don’t aim to go big on the first day. Set easily achievable yet increasingly difficult goals for yourself to stay consistent and motivated.
2. Quit smoking: Smoking significantly increases your chances of heart disease so kick the butt if you haven’t already. Nicotine patches or other quitting mechanisms are a huge help in getting rid of the habit.
3. Lose weight: Losing weight is all about a balance of a healthy diet and consistent exercise. Find out what works for you and stick to it.
4. Eat heart-healthy foods: As mentioned above, what you eat plays a huge role in your weight loss and heart healthy journey. Consume food rich in omega-3 fatty acids like salmon, avocados and nuts, fibrous food like spinach and other greens or buy dietary supplements to keep your arteries clean and your heart healthy.
5. Don't forget the antioxidants: Antioxidants, vitamins and dietary supplements like Pure Nutrition’s COQ10 and other anti-oxidant-rich food like blueberries fight harmful free radicals that cause inflammation and consequently, heart disease. Consumption of COQ10, in particular, has been shown to not only help with heart failure but also reduce high blood pressure and improve heart function.
6. Don't stress: Last, but certainly not the least, is don’t take stress. Taking stress increases your blood pressure and your heart rate significantly which in turn, harm the heart. So take up meditation, yoga or breathing exercises to combat the stress and enjoy a healthier heart.
Heart disease is preventable to a large extent. Simple lifestyle changes can go a long way in helping your heart staying healthy and young for longer.