by Danna Martinez
Taking care of our bodies should be a priority in our lifestyle. It is essential to take care of our body as well as the health of our heart. This vital organ is responsible for maintaining the proper function of the whole body. However, lack of care can lead to heart disease and stroke.
According to the SingleCare website, Heart disease is the leading cause of death in the U.S., causing approximately 647,000 deaths per year.
For care and health, find below the top 10 best exercises for good heart health, recommended by The Heart Foundation:
- Be Active: Start with small, realistic goals and work your way up to the recommended 30 to 60 minutes of moderate-intensity physical activity (such as brisk walking) on most days of the week.
- Eating Healthy: A diet full of a variety of fruit and vegetables is linked to healthier hearts and a lower risk of heart disease. Wholegrain cereals include more of the natural grain. This means they have more nutrients like dietary fiber, B vitamins, vitamin E, and healthy fats.
- Swap to wholegrain: Wholegrain cereals include more of the natural grain. This means they have more nutrients like dietary fiber, B vitamins, vitamin E, and healthy fats.
- Minimize your Salt Intake: Overeating salt is bad for your heart. The sodium in salt can increase your risk of developing high blood pressure, a major risk factor for heart disease.
- Get away from Bad Habits: Keep trying; quitting smoking isn’t always easy. It can take persistence. You can do it with planning, practice, and help. If you’re finding it hard to quit, support is available. Call Quitline 1-800-QUIT-NOW (1-
800-784-8669). You can also talk to your doctor about options that might help you. - Choose activities you enjoy: When you enjoy being active, you’re more likely to do it more often. Take a walk. Go to the park. Ride a bike. Stay motivated by doing physical activity together with a group of friends or family, or even with your dog.
- Sit less: Adults who sit less throughout the day have a lower risk of early death, particularly from heart disease.
- Get to know your dietary fats: Overeating saturated and trans fat can elevate blood cholesterol levels. Saturated and trans fats can be found in foods like pizza, cakes, biscuits, pastries, and deep-fried foods.
- Know your numbers: You can’t feel high blood pressure. That’s why it’s important to get it checked and learn about how to manage it.
- See your doctor for a Heart Health Check: If you are 45 years or older (30 years or older for Aboriginal and Torres Strait Islander peoples), you should see your doctor for a Medicare-covered Heart Health Check.
According to Better Health Channel, physical activity can bring you many benefits such as:
- reduce your risk of a heart attack
- manage your weight better
- have a lower blood cholesterol level
- lower the risk of type 2 diabetes and some cancers
- have lower blood pressure
- have stronger bones, muscles, and joints and a lower risk of developing osteoporosis
- lower your risk of falls
- recover better from periods of hospitalization or bed rest
- feel better – with more energy, a better mood, feel more relaxed, and sleep better.
Protect your heart take care of your health.
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