With the stress of maintaining a professional career, heart health is truly going to the dogs.
Because of this, heart attacks are common occurrences today. Here are some steps to do away with heart ailments for good.
The benefits of regular exercise have been unanimous in promoting physical health. Studies have shown that regular workouts have reduced the risks of heart attacks and other cardiovascular ailments.
2. Dark Chocolate
Flavonoids contained in dark chocolate are anti-inflammatory agents, which also maintain arterial flexibility, apart from reducing cholesterol levels in the blood. Dark chocolates also boost serotonin levels in the blood and render proper recovery from physical shocks.
Light-beer contains heart-healthy antioxidants, which reduce bad cholesterol levels in the blood. Having a beer everyday may have some benefit to immunity. However, one should exercise moderation while consuming beer, as over-consumption can cause more harm than good.
4. Vitamin B Complex
Regular intake of Vitamin B complex supplements tends to lower the levels of homocysteine, a compound that elevates risks of heart diseases. The blood vessels are also suitably enlarged to allow improved circulation of blood.
5. Sleep Apnea
Commonly termed as snoring, sleep apnea has been a potent reason for heart diseases in men. Snoring accounts for sporadic or constricted breathing during sleep, causing interrupted rest. This upsets the repairing cycle, thus increasing chances of cardiac arrests in the long run.
People sleeping less than 7 hours are at higher risks for contracting heart diseases than people with optimum amounts of rest at night. Uninterrupted sleep is absolutely essential for maintaining blood pressure and cholesterol levels.
Fishes are replete in Omega-3 fatty acids, which aid in arterial cell renewal and maintain proper cholesterol levels in blood. Apart from that, it also reduces arterial fibrillations. Consuming salt-water fishes like halibut, cod and salmon, twice a week, will aid in excellent cardiovascular health.
8. High-Fibre Breakfast
With low glycemic levels in the mornings, a high-fibre breakfast is the best way to kick-start the metabolic rate. Studies have shown that men consuming multi-grained breakfast have had 23% less chances of developing heart ailments than those who do not.
Flaxseeds are miracle pills for optimum cardiovascular health. Replete in good quantities of fibre and essential fats, these seeds can be eaten whole, ground or in the form of cooking oil.
The pungent-tasting clove is an excellent agent in reducing cholesterol. It boosts hormonal activity and purges the blood of impurities. Consuming one or two cloves daily will result in optimum health of your heart.
Be it black or green, tea has been unanimously effective in contributing to cardiovascular health. The rich antioxidant content is said to regulate fluid control and arterial cleansing, and also facilitate low cholesterol levels. People consuming two cups of tea every day have only 11% chance of suffering a stroke in their lifetime.
Consuming 425 grams of hazelnut daily will reduce the risk of coronary blockage by 16%. Its essential oil content is beneficial to the delicate cellular lining of the heart and blood vessels. Whether eaten whole, ground, or roasted, hazelnuts are excellent additions to the daily diet.
A healthy inclusion of legumes is essential for efficient cardiovascular functions. Rich in fibre and mineral content, legumes provide the right amount of nutrients needed to ensure the proper functioning of the heart.
A good sex life is paramount in maintaining optimum physical functions and this holds true for heart-health, as well. Sex promotes hormonal production, neural stability and vascular strength, among its many benefits. Studies have shown that men having sex twice a week have lesser chances of contracting strokes in their 50’s than those who do not.
The anti-inflammatory power of Ecosprin tends to reduce blood pressure and emotional anxiety. However, it should only be taken according to the doctor’s prescription.
The sweet little nubs are miraculous in reducing risks of heart disease. Studies conducted show that the anthocyanine pigment, responsible for lending colour to cherries, is also a key ingredient aiding uric acid reduction. An excess of uric acid in blood will eventually lead to cardiac arrest. Consuming a handful of cherries, whether whole, dried or juiced, will ensure a healthy heart for a long time.
Beans contain good quantities of folic acid and are downright essential for maintaining the fluidity of blood, without which it is impossible to ensure cardiovascular wellness. Consuming a cup of beans every day will provide you with all the essential nutrients you need to keep your heart healthy.
Oranges, one of the richest sources of Vitamin C, lower cholesterol levels and clear arterial blockages. Oranges are versatile fruits, which can be consumed whole or made into juices. Eat an orange every day to reap benefits of good health.
19. Skip Aerated Beverages
Aerated drinks only provide a host of empty calories to the body, while upping sugar levels in the blood. These commercial drinks are responsible for obesity and heart ailments. Opting for water or fruit juices instead, will minimize risks of heart damage.
Proper hydration maintains blood fluidity and reduces chances of internal coagulation. Drinking 2.5 litres of water daily will flush the toxins from the system and optimize cholesterol levels.
Inflammation is one of the many causes of cardiac arrest. Thus, including anti-inflammatory supplements is paramount in keeping vascular infections at bay.
22. Bladder Control
Recent studies have displayed that men exercising great bladder control are more prone to cardiac arrests than men who relieve themselves at the slightest urge. An overloaded bladder induces faster palpitations and causes the arteries to contract, thereby resulting in fatal strokes. Timely urination, thus, will not only preserve the heart, but will also reduce chances of prostrate troubles in the future.
23. Regular Vacations
All work and no play not only make Jack dull, but also make him prone to cardiac arrests. Studies have shown that people taking regular vacations from their strenuous work-life have lesser chances of heart ailments, than people working continuously for months, at a stretch.
24. Heart Rate Variability
HRV is the heart’s ability to respond to various activities and situations. Hotter climates and overexposure to pollution has been one of the prime factors in its rampant increase. Living in artificially cooled and germ-free environments helps reduce the chances of overworking the heart.
25. Multivitamin Supplements
Due to a compelling work-life, it is not always possible to maintain a healthy diet. Taking dietary supplements thus, makes up for all impending nutrient losses. Ask your doctor to prescribe multivitamins for you to take on a daily basis. This will strengthen your immunity, maintain proper vascular viability and keep your overall health in good shape.
26. Stress Management
Stress is the ultimate deterrent to achieving proper heart health. Stress creates a hormonal influx, elevates the heart rate and in doing so, causes the heart to pump at a rate beyond its capacity. Not only does this weaken the heart in the long run, but also makes one susceptible to cardiac arrests. Doing away with stress will increase your resistance to heart ailments.
27. No Smoking
One cannot emphasise on the disadvantages of smoking enough. Studies show that regular smokers have 25% more chances of suffering a stroke by their 50’s than non-smokers. Thus, by quitting, one can lead a healthy life.
28. Diabetes Check
Diabetic patients, due to their high insulin resistance, run the risks of quickly developing heart ailments. Keeping a regular check on blood sugar-levels will be an excellent way to keep the circulatory system in a healthy condition. With proper diet and medication, the effects of diabetes can be kept in check.
Depression is one of the prime psychological reasons behind increased susceptibility of strokes. The depressed have shown marked reduction in oxytocin and serotonin production, which in the long run have resulted in poor circulatory health. With proper counselling and psychiatric aid, one can escape the risks of fatal strokes.
30. Regular Cholesterol Check-ups
Annual cholesterol-level checkups are essential to monitor any semblance of cardiac damage. This will help in diagnosing the correct dosage, diet and exercise required, to bring the body back to health.
By following the above-mentioned steps, you will never run the risk of heart attacks.
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