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Monday, February 26, 2018

5 Smart Tips for A Healthy Heart

The heart is one of the most important parts of the body. Taking good care of the heart reduces the risk of some of the fatal conditions such as heart attack, high blood pressure, and stroke. Proper nutrition and regular exercise are some of the commonly known ways to maintain a healthy heart. Although useful, these practices aren’t enough to guarantee a healthy cardiovascular system.

Discussed below are five other crucial ideas to incorporate into your lifestyle to help promote a healthy heart.

1. Eat Healthy Fats Only
Fats are needed for various purposes in the body.  Nevertheless, only polyunsaturated, unsaturated, and some saturated fats are needed for multiple cellular processes and body functions. Trans-fats are however not required in the body as they only increase the risk of contracting heart disease and even stroke in the long run. Trans-fats are known to clog blood vessels (arteries and veins), raise LDL levels and lower good cholesterol levels in the body. Avoiding foods high in these fats reduces the risk of contracting most heart-related conditions. Focusing on healthy fats alone helps improve blood flow as well as heart health.

Trans - fats are commonly found in processed foods, packaged foods, margarine, deep-fried  fast foods, and snack foods. Food processing companies use these fats to add texture and flavor to the foods.

2. Practice Proper Dental Hygiene (Brush and Floss Daily)
Your dental hygiene has a big say in your overall health and especially heart health. Individuals with gum diseases and infections are at the highest risk of suffering a heart attack as compared to those with healthy gums. According to research, periodontal-causing bacteria can move into the bloodstream causing inflammation of the blood vessels. The bacteria causes the elevated production of C-reactive protein in the same, thus the inflammation. Inflammation in blood vessels is one of the leading causes of stroke and other heart diseases.

Make it a habit of brushing your teeth twice a day, and flossing daily to get rid of such bacteria. Doing so will not only protect you from tooth cavities but also safeguard your heart health.

3. Get At Least 7 Hours of Sleep Every Day
In addition to eating healthy and exercising regularly, doctors advise us to get at least 8 hours of sleep every day. This is because rest is essential for your overall health. It is while we sleep that body cells rejuvenate and even recover from strenuous activities. Your heart rate also slows down significantly while you sleep. This helps muscles around the heart regenerate as well. Not getting enough sleep only overworks your brain and the heart.  Research also shows that lack of sleep does cause inflammation to blood vessels.  Make it a priority to get at least 7 hours of sleep to reduce the risk of high blood pressure and stroke.

4. Don't Just Sit, Walk Around
People that lead an active life on their feet have a lower risk of contracting a heart condition as compared to those who spend more than 6 hours seated at a sedentary job.  This is regardless of whether you exercise every day or not. For this reason, health experts recommend leading a proactive lifestyle and avoiding staying up in one place for more than 3 hours. This is because remaining seated for long hours puts you at a risk of contracting deep vein thrombosis, commonly known as a blood clot.

Avoid sitting for long hours by standing up between work shifts, stretching, take the stairs, and even find the farthest spot to park your car. Regular muscle movements will do your body justice in the process.

5. Avoid Smoking or Second-hand Smoke

Smokers and those exposed to second-hand smoke have an approximately 25% chance of developing heart disease.  Statistics released by the American Heart Association show that at least 7,300 people die of lung cancer, with approximately 34,000 premature heart disease deaths linked to tobacco smoke and exposure to its fumes.  Even nonsmokers with high blood pressure, but exposed to secondary tobacco smoke have twice the risk of contracting heart disease. This is mainly because the tobacco smoke alone contains more than 22 toxic chemicals and compounds that can cause cancerous cell development.

Cigarette smoke is also known to cause a plaque in the arteries as well. These are some of the reasons most states have banned cigarette smoking in public places. You too should be stern when someone tries to smoke around you.

If you do smoke then try and quit. A lot of people find vaping can help with this and SIMPLY Fruit ejuice is one of the many flavors that can help you do just that.

Follow these tips for a healthier heart, and possibly longer life. Don’t forget to choose your foods wisely, and especially go for whole organic foods. Stay away from processed foods and anything else loaded with preservatives, chemical salts, and trans-fats for a healthy heart.

This is a guest blog entry..

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