How Can You Stay Heart Healthy ?

September 6, 2021

How Can You Stay Heart Healthy ?

The prevalence of heart disease has been increasing, now killing individuals younger and younger. The most evident explanation for this is our increasingly sedentary modern lifestyle. Here are 10 lifestyle hacks that can help you counter the harmful effects of sitting all day and live a healthier life!

Diet And Exercise

A healthy and balanced diet and enough exercise can help to prevent heart disease and promote heart health. Exercise: The best exercises for improving heart health are those that involve your entire body such as cycling, swimming, or an activity that has you on your feet moving for a good amount of time such as dancing. Diet: When it comes to diet, focus on eating whole grains, dairy products, vegetables and fruit as this is what science says can help reduce the risk of disease. However there are other foods high in the polyunsaturated fat Omega 3 which have been shown to improve


Magnesium is a mineral that is found in green leafy vegetables, nuts, beans and whole grains. Magnesium can increase your energy, improve your sleep and immune systems and lower blood pressure.


Almonds are high in vitamin E, manganese and thiamine. They also contain copper, riboflavin, niacin, folate, calcium, iron and phosphorus. One serving a day of a handful a day satisfies a lot of daily nutritional requirements while also providing a side of protein for sustained energy.


While every fruit is good for you, blueberries may be the best one due to their high amounts of antioxidants. Antioxidants are very helpful in neutralizing the cells that damage your arteries and lead to cardiovascular disease. Blueberries also contain ellagic acid, which can reduce bad cholesterol.


Cranberry juice is a probiotic-rich juice that can fend off urinary tract infections. It also helps to lower blood pressure. While cranberries are an excellent source of vitamin C, their glycoglycerols also help to reduce triglyceride levels.

Olive Oil

Olive oil is the fat that your body needs in order to work properly. The fats in olive oil can help regulate sleep patterns and exercise routines. The high levels of monounsaturated and polyunsaturated in this olive fruit can also prevent and manage obesity and diabetes.


CoQ10 is vital for helping with cardiovascular problems like high cholesterol and high blood pressure. Other things that can help with heart health are getting physical activity, such as the laying outdoors or taking a walk; eating omega-3s; and drinking alcohol in moderate amounts.

Green Tea

The power of green tea comes from polyphenols known as catechins; these provide a multitude of health benefits including promoting longevity and improving cardiovascular health.

Guided Meditation for Stress Relief

Guided meditation has been an invaluable tool in my life. Can’t find a block of time? Guided meditations can plug into your music playlist and be streamed from the cloud. Headspace, an app that offers free guided meditation, has been invaluable as I navigate mental pain as a result of toxic workplace situations.

Singing To Relieve Anxiety

With a voice, a melody and a deep breath, you can combat anxiety. One study found that adults who bantered while singing showed lower levels of the hormones adrenaline and cortisol compared to those who just sang or just talked. Expectations also seem to shape anxiety: people participating in an experiment reported less nervousness after belting out a Beyoncé tune than when they sat in silence.

Heart disease is the leading cause of death in America and heart diseases and strokes kill more than 1,000 people in America every day. Godley MD says “There needs to be a paradigm shift when it comes to cardiovascular health, because there’s too much emphasis on medications and medical procedures when we haven’t made enough progress in preventing heart disease.” Learn how to identify risk factors for heart disease, how to assess your risk level, what countries have the highest incidence of heart disease and sign up for your

What is cardiovascular disease?

Cardiovascular disease, often abbreviated CAD, is a group of diseases that are all linked to heart health. The health of the cardiovascular system affects the entire body, so when something goes wrong with the heart or blood vessels it can have implications for other organs in the body. CAD has several different causes though it is more common in people over age 45.

Why should I care about my heart health?

Statistically speaking, over 40% of the population will die of cardiovascular disease. Heart disease is said to be one of the most common killers of people, with coronary heart disease at the top. It’s so prevalent because it’s most often caused by lack of exercise, unhealthy eating habits, and genetics.

How to prevent or avoid developing heart disease

By following a few tips, you have the ability to lead a healthy life. Avoid high stress levels, by keeping your blood pressure under control, exercising 30 minutes a day and eating a diet rich in vegetables and low in red meat. Get medical advice for conditions that seem to be getting worse. Surround yourself with others who are supportive.

Ways to eliminate existing risks

There are many ways to eliminate existing risks. One way is to eat a healthy diet that will lower total cholesterol and LDL cholesterol levels. Another is to be physically active for 30 minutes most days of the week. Yet another is to discontinue any use of tobacco products as soon as possible.

Staying active is important if you want to maintain a healthy heart. But don’t take my word for it–here are six reasons to get off your butt, already!

Heart Disadvantages of a Sedentary Lifestyle

The most important factor that affects your heart is the foods you eat. If you keep eating excess salt, sugar, mashed potatoes, pasta with tomato sauce; your chances of acquiring cardiovascular disease will be higher. Avoid taking any medicines which might affect your heart rate or blood pressure levels (for example: decongestants).

Tips to Combat Heart Disease

Another study, on the other hand, found that people who consumed at least two fruits per day on top of their normal diet had an 18% reduction in CAD risk. Fortunately, some of these preparations provide more than just potent vitamins and minerals. I’m talking about certain natural antibiotics like garlic and ginger. These items can help to build up your immune system so you’ll be less susceptible to catching future colds or any other illness.



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