The heart is one of our most important organs, on which the health and functioning of our entire body depends. Maintaining a healthy heart is essential to living a long life and under the mark of well-being. Heart disease remains a leading cause of death worldwide, so some life-saving measures are essential.
Fortunately, there are many ways to maintain a healthy heart and prevent heart disease as we age. Eating right, exercising more, drinking in moderation, and not smoking are all great habits that will keep our hearts working for longer.
Maintain a healthy heart by running, managing weight and avoiding alcohol
Regular exercise is one of the best ways to protect the heart. Rarely, low-intensity physical activity, such as walking, can prevent heart disease. Running regularly, the heart is forced to pump more blood, which is good for the heart muscle. Running regularly also increases blood flow, which reduces the risk of blood clots and heart attacks. So, if we are smokers and over the age of 40, running regularly can help us reduce the risk of heart disease.
Losing weight is a great way to prevent heart disease. Being overweight or obese increases your risk of type 2 diabetes, high blood pressure, and high cholesterol, all of which increase your risk of heart disease. Also, being overweight or obese can cause heart and lung problems, which may limit your ability to exercise.
If we are overweight, we should try to lose 5-10% of our current weight. If we are obese, we should aim to lose 10-20% of our current weight. Even simple weight loss can have a significant impact on heart health. If we are overweight or obese and have already been diagnosed with heart disease, losing weight can help us reduce our risk of having another heart attack or developing heart failure.
Although moderate alcohol consumption has some health benefits, excessive alcohol intake can increase the risk of heart disease, especially between the ages of 40 and 50. Heavy alcohol consumption increases blood pressure. Alcohol also interferes with vitamins and minerals needed for a healthy heart. For example, excessive alcohol consumption can reduce the amount of vitamin B in the body.
Consumption of fatty foods
Trans fats are artificial fats commonly found in processed foods but since 2018 the U.S. Food and Drug Administration and the World Health Organization have banned them. These fats can raise LDL cholesterol levels, increase the risk of heart disease and lead to type 2 diabetes. As can be inferred, these types of fats should be avoided. Instead, let’s replace it with foods rich in healthy fats like avocado and olive oil.
Eating more vegetables is another great way to protect the heart. Vegetables contain vitamins and minerals that can protect against heart disease.
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