Are you wondering what all you should do to keep your heart healthy, which habits of yours are damaging your pure heart, what kind of food consumption and habits can keep your heart healthy and strong, and away from any cardiac issues? Keep reading.
1. Pure Heart: Stay Aware of Your Risks and Understand the Consequences
Some people are aware of the history of their family, the health issues they have had, and the causes of their death, and some of us are unaware of the health issues and causes of mortality in our family. But we all aware that after a point we get fragile, we should realize that after a certain age, our heart and body cannot function properly on its own and we need to take excellent care of it.
People who were and are indulged with smoking or alcohol, have diabetes, are obese, or have issues related to high cholesterol and high blood pressure have a high risk of having any heart disease.
Women are most likely to have heart-related problems after their menopause, which is around age 55, and for men, it is around age 45. So, the self-awareness that you can have cardiac issues after a point in your life is critical to keep your heart healthy, so that you can behave and lead your life accordingly, by avoiding certain habits and creating new healthy habits.
2. Pure Heart: More Amount of Fruits and Vegetables
Having five portions of vegetables and fruits in a day can provide our body with an immense amount of potassium, which helps to reduce blood pressure and keeps our heart nourished. Moreover, fruits and vegetables contain a lot of nutrients like minerals, fibers, carbohydrates, proteins, and most of the vitamins- all these nutrients are very much essential to keep our heart strong and healthy. Citrus fruits, mangoes, sweet potatoes, beans, and most numbers of pulses help to reduce the amount of cholesterol present in our body.
In case you are curious about the kind of food, fruits, and veggies that will help your heart to stay nourished and away from any disease. Check this link.
3. Pure Heart: Increase Fish Consumption
Eating fish is extremely important and healthy for both the heart and body. It plays a significant role in keeping your heart nourished since it contains a high amount of vitamin D, protein, iodine, and omega-three fatty acids, which is very beneficial for our body and brain.
- According to one study based on the United States, 40,000 men who consumed fish daily had a 15% lower risk of heart disease or cardiac arrest.
- People who eat fish regularly have a lower risk of mental decline.
- Fish can slower our risk of autoimmune disease.
- Fish consumption helps our sleep cycle, which keeps the heart-healthy.
In a nutshell, fish has a lot of nutrients and more than that a lot of benefits which will help us throughout our lives and especially in our old times. So, if you want to keep your heart healthy and nourished, consume fish.
If you are curious about the food types and their nutrition contents, in case you lack a few particular nutrients in your body. Check this link : https://www.everydayhealth.com/heart-health/diet/eat-right-fish-heart-health/#:~:text=The%20American%20Heart%20Association%20(AHA,heart%20disease%20and%20heart%20attack.
4. Pure Heart: Reduce Sugar Intake
If you have too much sugar in your daily diet, you need to reduce the sugar intake. Sugar can lead to weight gain, diabetes, and can increase blood pressure, which will eventually cause cardiac disease.
Sugar and sweet maybe your taste, but it can damage your pure heart. If you love sweets and you find it challenging to give up the flavor of sweet, consume fresh fruits along with yogurt and must go for a check-up and ask for a diet chart that will help you maintain your health and heart-healthy.
- Excessive intake of sugar can give you type 2 diabetes, which increases the chances of strokes and heart disease.
- A high amount of sugar spikes your blood sugar level, and eventually, the level of insulin, which can make you obese and provide heart disease.
- The high amount of sugar reduces HDL, which is the good cholesterol and increases LDL, which is bad cholesterol.
Make sure to read the content on food labels before buying anything; start avoiding processed foods and ignore sugary drinks, such as any soda.
If you are a diabetic patient, and you want to know what food items you should consume. Check this link: https://www.healthline.com/nutrition/16-best-foods-for-diabetics#section3.
If you are assuming you have an issue with diabetes or you want to cut off sugar to keep yourself healthy and strong. Check this link: https://www.healthline.com/nutrition/foods-to-avoid-with-diabetes.
5. Pure Heart: Reduce Salt Intake
If you follow a diet or if you eat meals which are generally high in salt, it means you have high blood pressure, and you are more likely to suffer from any heart issues and even cardiac arrest.
If you consume the right amount of salt, the extra salt present in your body increases your blood pressure, which can lead to kidney damage, strokes, dementia, and heart diseases.
Reduce using salt in your food items and check the amount of salt present in food before buying any food. The recommended salt consumption for adults and kids in a day is 6 grams and 3 grams, respectively.
6. Pure Heart: Stay Active and Positive
Cardio workout or any cardiovascular exercises such as walking, jogging, dancing, cycling, swimming, and many more plays a very significant role in the process of keeping your heart healthy and nourished.
Go for a walk, even for about 30 minutes, but maintain the continuity. The more your body will move, the more your heart will work.
Staying positive is very important for your body and your heart. If you have negative thoughts in your or any kind of anxiety, it will affect your lifestyle, your food consumption, and eventually, it will affect your heart. Use your leisure time to do something positive instead of being a clinomaniac, water your plants, go for a walk with your dog, draw your favorite anime character, cook something for yourself, but most importantly, get enough sleep. So, activities and staying positive is essential for your health.
If you want to know what exercises that could make you feel better than ever: https://www.everydayhealth.com/healthy-living/fitness/9-exercises-stress-relief/
7. Pure Heart: You Have to Quit Smoking
Almost one-third of all deaths due to cardiac issues happen because of puffing up and passive smoking. People who smoke have a higher risk of cardiac problems and health issues than the people who have never smoked. Smoking increases blood pressure because it reduces the oxygen present in the blood, destroys the lining of arteries, and reduces your tolerance of fat burning, exercises, and any physical activity.
So, quit smoking, and if you are unable to maintain it, go for a check-up and start nourishing your heart.
If you are willing to reduce smoking and quit it after a certain point of time, visit:https://www.skillsyouneed.com/ps/stress-tips.html.
8. Pure Heart: Alcohol is Harmful to Your Heart
Alcohol is very detrimental to a healthy heart. It causes high blood pressure and damages your cardiac muscles.
- Alcohol consumption increases your heart rate.
- While consuming alcohol, blood pumps higher than the average rate and flows rapidly through arteries, which increases blood pressure.
- Alcohol consumption weakens the muscles of the heart and opens the door for different health and heart issues.
- Alcohol can cause irregular heart rates, which is also known as arrhythmia. Arrhythmia can cause stroke and cardiac arrest.
- The cardiovascular diseases that alcohol can cause are heart attack and stroke ( ischemic stroke and hemorrhagic stroke )
To know more about drinking habits and alcohol consumption visit: https://www.drinkaware.co.uk/
9. Pure Heart: Control Your Level of Stress and Anxiety
If you are going through a lot of anxiety and stress, it must be natural for you to smoke, consume alcohol, follow irregular body movements and workout routines, and skip meals. All of these issues can cause cardiac problems. Go for weekly or monthly check-ups to know your stress level.
If you want to know how to reduce your level of stress, visit: https://www.skillsyouneed.com/ps/stress-tips.html
If you have a suggestion for food, vegetables and method to keep your heart healthy, pure, safe, secure and nourished kindly comment down below – HOW TO NOURISH YOUR PURE HEART