Your heart is at the core of your well-being, and your cardiovascular system must be healthy if you have any hope of leading a healthy life. If you want to have a healthy cardiovascular system, you must make a conscious effort to take care of your heart. And what are the two easy ways to do this? Through diets and exercise, of course. If you don't have the time to exercise because of work, you could even consider getting a desk bike. More on that as you read on.
Many people know that what they eat can affect their heart, but if you don't, don't worry. You're not alone. It's easy to see how you might not know how diet affects the heart.
The food that we eat affects our weight, our hormones, our organs, and almost everything that concerns our bodies. Since the food we eat affects our organs, and our heart is an organ, it's easy to see why we must be careful with our meals. Importantly, eating healthy food means that you lower the risk of heart diseases and stroke. Conversely, eating unhealthy food exposes us to these diseases.
But eating healthily isn't the easiest thing. We know that and that's why we have these tips to help you on your journey;
Healthy Fats Exist, And They Are Great For You
You probably must have heard that fat is terrible for your heart, but that's only half true. While there are unhealthy fats, there are also healthy fats. And these are the kinds of fat that you must choose. When you cook with fat, use monounsaturated fats like canola oil and olive oil. Omega-3 fatty acids are also great choices. You should also consider using Polyunsaturated fats that are found in seeds and nuts. Basically, just avoid bad fat and you'll be fine.
Fruits And Vegetables Are Great For You
You've probably heard this a lot of times, but you can't get enough of fruits and vegetables. They have fibers, minerals and vitamins that are great for you.
Eat lots of protein. This includes lean meats, skinless poultry, nuts and seeds, and beans.
Prepare Your Food With The Utmost Care
When preparing poultry, make sure that you either bake, boil, or roast it. You also need to make sure that you trim outside fat before cooking.
Low Fat Dairy— Always
It's important that you go for low-fat versions of yoghurt, milk or cheese products. You should also cut down on the number of eggs that you take per week.
Things That You Should Avoid Eating
If there are healthy foods that you should eat, that means that there are also unhealthy food that you should stay away from.
Sweetened drinks (these includes most kinds of sodas and some juices), sweetened snacks, and sweet treats have a lot of added sugars. You should try, as much as you possibly can, to avoid consuming large quantities of them.
Alcohol isn't bad— if taken in moderation. You should limit your intake of alcohol to only about two drinks a day. Any more could have adverse effects on your health.
If you can, try to find alternatives to salt. Flavoring foods with spices or seasonings will help you keep your sodium levels down. You should also watch out for prepacked or canned food. They often have a huge amount of sodium in them.
Exercising will make your heart stronger, and a strong heart is a healthy heart. Exercising will help your heart pump more blood, and this will invariably deliver more oxygen to your bloodstream. With more oxygen, your body is certain to perform to optimum levels.
You should also know that exercises are a great option if you want to lower your blood pressure. Additionally, it reduces your risk of heart diseases and it reduces the chances of you getting a stroke. If combined with a healthy diet, exercising will even help you lose weight.
There are different kinds of exercises. Some people prefer aerobics, while others prefer weight lifting. Both are great, but for the specific need of improving your heart's health, you should consider aerobic exercises. These include jogging, biking, and swimming to mention a few.
If you've not been exercising for a while, and you intend to start, you should start slow and build up your stamina. One of the easiest ways to do this is to cycle for about thirty minutes, 4 to 6 times a week. Some people don't exercise because of work, and I get that. That's why I always advise them to get an all-in-one desk bike. This way, they'll be able to work on their projects and will still be able to exercise. The desk bike also functions as a standing desk, so it's really a win-win situation.
There are also other (although less efficient) ways to fit exercise into your daily schedule. Some of these include taking the stairs instead of the elevator, walking instead of taking a cab, and even mowing your lawn or working in your yard.
Of course, the takeaway from all this is that exercising is important. If regular exercises is combined with a great diet, you're certain to keep your heart in excellent working condition— and who doesn't want that?