Heart Health: 5 Ways to Improve Cardiovascular Wellness
Your heart continuously pumps life-giving oxygen and nutrients to every cell in your body. It beats nonstop throughout your entire life. The average adult heart weighs just 11 ounces. It will beats more than three billion times in your lifetime. Taking care of this incredible little organ is your number one health priority. Here are five ways to do that.
Eat for Your Heart’s Health
Cardiovascular wellness starts with a heart-healthy diet. Cut down on refined sugar, salt, fried foods and saturated fat. It’s okay to indulge in an occasional burger, cookie or pizza. The important thing is to consume these things in moderation. Load your plate with fruit, vegetables and lean meat or fish. Choose whole grain foods and avoid things made from refined flour.
Get Regular Aerobic Exercise
Aerobic or cardiovascular exercise lowers the risk of high blood pressure and coronary heart disease, not to mention diabetes and other conditions that are bad for your heart. Aerobic exercise is physical activity that gets you moving and raises your heart and breathing rats for an extended time. The Mayo Clinic says adults need 150 minutes of aerobic exercise each week. This should be split up into several workouts. You don’t have to train to run marathons. A 30 minute walk, swim or bike ride five times a week will get your body and your heart in good physical shape and keep them that way.
Lose Excess Weight
If you are carrying extra pounds, it is not heart-healthy. Your heart must work harder. You have an increased risk of high blood pressure and heart disease. Exercise and a heart-healthy diet is the perfect combination for shedding excess pounds. Eat smaller portions while you are losing weight. Be especially careful to avoid foods that are high in fat, sugar and “empty calories” that add little nutrition to your daily menu.
Smoking doesn’t just hurt your lungs. It also increases your risk of heart disease. It can also lead to other problems like COPD that are bad for your heart. Breaking the smoking habit is tough. If you can’t manage it on your own, talk to your doctor about starting a smoking cessation program.
The Meditation Connection
Numerous studies show that practicing yoga or another form of meditation is linked to a lower risk of heart attacks. Researchers aren’t yet sure why this is so. However, they do know meditation reduces stress and high blood pressure. Both conditions are associated with higher rate of heart disease. You can also look into other holistic practices like consulting a muscle testing guide.
Cardiovascular wellness isn’t complicated. Following a heart-healthy lifestyle comes with other benefits. You will have more energy. You will also feel better.