Stop smoking – no ifs, and or butts
There are many things you can do to protect your health and your blood vessels. Avoiding tobacco is one of the best.
In fact, smoking is one of the main controllable risk factors for heart disease. If you smoke or use other tobacco products, the American Heart Association (AHA), the Centers for Disease Control and Prevention (CDC), and the National Heart, Lung, and Blood Institute (NHLBI) all encourage you to quit. to smoke. It can make a huge difference not only to your heart, but to your overall health as well.
Focus on the middle
In other words, focus on your environment. Research in the Journal of the American College of Cardiology has linked excess abdominal fat to high blood pressure and unhealthy blood lipid levels. If you’re carrying extra fat around your waist, it’s time to lose weight. A big difference can be made by eating fewer calories and exercising more.
Play between the sheets
Or you can play on the leaves! That’s right, for your heart having sex can be good. Sexual activity can add more than pleasure to your life. It can also help lower your blood pressure and your heart disease risk. Research published in the American Journal of Cardiology shows that a lower frequency of sexual activity is associated with increase in cardiovascular disease.
Knit a scarf
Put your hands to work to help relax your mind. Engaging in activities such as knitting, sewing, and crochet can help relieve stress and do your ticker some good. Other relaxing hobbies, such as woodworking, cooking, or doing puzzles, can also help ease stressful days.
Boost your salsa with beans
When paired with low fat chips or fresh vegetables, salsa makes a delicious, antioxidant-rich snack. For extra heart-healthy fiber, consider mixing in a can of black beans. According to the Mayo Clinic, eating a diet high in soluble fiber can help lower your levels of low-density lipoprotein, or “bad cholesterol.” Other sources high in soluble fiber include oats, barley, apples, pears, and avocados.
Let the music move you
Dancing is a great heart-healthy workout whether you prefer a rumba beat or a two-beat tune. Like other forms of aerobic exercise, it increases your heart rate and makes your lungs pump. Mayo Clinic reports that it also burns up to 200 calories or more per hour.
A diet high in omega-3 fatty acids can also help prevent heart disease. Many fish, such as herring, salmon, sardines, and tuna, are rich sources of omega-3 fatty acids. The AHA suggests of trying to eat fish at least twice a week. If you’re concerned about mercury or other contaminants in fish, you might be happy to learn that its heart health benefits tend to outweigh the risks for most people.
Laughing out loud
Laugh out loud in your everyday life. Laughter can be good for your heart whether you like watching funny movies or making jokes with your friends. According to the research of AHA, laughter can decrease your arteries inflammation, lower stress hormones, and increase your levels of high density lipoproteins (HLD), also known as “good cholesterol.”
Stretch it out
Yoga can help in improving your balance, flexibility, and strength. It can help you relax and relieve stress. As if that weren’t enough, yoga also has the potential to improve your heart health. Yoga shows the potential to lower your risk of cardiovascular disease, according to research published in the Journal of Evidence-Based Complementary & Alternative Medicine.
Raise a glass
Moderate alcohol consumption can help raise your HDL, or good cholesterol, level. It can also help prevent blood clots and damage to arteries. According to the Mayo Clinic, red wine in particular may provide benefits for your heart. That doesn’t mean you have to snack on it with every meal. The key is to only moderation drink of alcohol.