MIND & BODY Why You Need Healthy Heart For A Healthy Life? By Saima Posted on 4 weeks ago10 min read0 0 43 Share on Facebook Share on Twitter Share on Google+ Share on Reddit Share on Pinterest Share on Linkedin Share on Tumblr Healthy Heart For A Healthy LifeIt is essential to take care of your heart health for a healthy life. Whether eating a sufficient amount of good food or abandoning bad habits. Your heart is amazing and it works hard without ever stopping. It pumps blood into the arteries, allowing the oxygen and essential nutrients to be distributed throughout the body. The stronger your heart is, the easier it is to work and it will not have to work under pressure to be effective.The ways to take care of your heart are many. There are a few tips to help and maintain the heart health some changes you can make right now to your diet and lifestyle that will make a huge difference.HEALTHY HEART FOODS AND FRUITSHere are the top beneficial foods and fruits that help to protect and boost the heart health:AlmondsThe vitamin E contained in the almond help to fight cardiovascular diseases by preventing the formation of clots in the blood.ChickpeasChickpeas have antioxidant properties due to their manganese and copper content; nutrients that help reduce the effect of free radicals in the oxidation.MackerelMackerel provides a large amount of omega 3 fatty acids. The consumption of omega-3 fatty acids reduces the risk of cardiovascular diseases and boosts the heart health amazingly.The KiwisKiwis are full of nutrients and exotic flavors. They are rich in vitamin C, an antioxidant that can reduce heart inflammation and blood pressure. Kiwifruit also contains potassium which helps to regulate the blood pressure.OrangesOranges are among the best fruits to enhance your heart health. Oranges improve the function of blood vessels and reduce the artery obstruction.BananasBananas are full of vitamins B6, vitamin C, fiber, potassium, and magnesium. Potassium and magnesium are particularly important in helping to regulate heart function and lower blood pressure.Ultimately, these foods and fruits are a great way to improve heart health and prevent heart attacks. You will love their taste while enjoying their beneficial characteristics for your health and happiness.DAILY DIET PLANTo improve your heart health you need to eat balanced with all food groups. If you want to start eating healthy and balanced, it is important to understand the properties of each food. Here is a perfect daily diet plan to boost your heart health:Eat fishTry eating fish twice a week, including once fatty fish. Salmon, trout, herring, mackerel, and sardines are omega-3 fatty fishes that contribute to the heart’s functioning.Fruits and vegetablesThey should represent approximately one-third of a balanced overall diet: more than protein and about the same amount as starchy foods.Non-dairy proteinsThis means legumes, eggs, meat, and fish. This category should represent one-sixth of your general diet.Eating balanced means choosing the right fatIt has been shown that replacing saturated fatty acids with unsaturated fatty acids in the diet can help reduce cholesterol and improve the heart health surprisingly.Dairy productsDairy products can be rich in saturated fatty acids, so try to choose low or reduced fat options.Vegetable oilVegetable and seed oils are also good sources of unsaturated fatty acids, so use them when preparing your meals instead of saturated fatty acids like butter.Use of essential heart health supplementsThe use of essential heart health supplement will be a plus addition to improve and manage your heart health effectively.Finally, if you choose to eat healthy and balanced in order to lower your cholesterol, it might be worth trying to keep your heart health perfect.HOW TO KEEP YOUR HEART HEALTHYBy making small changes in your diet and lifestyle, you can improve your heart health and also you can prevent the risk of heart diseases.Here are the top five ways to keep your heart healthy:Maintain an ideal weightExcess weight increases the risk of having high levels of LDL cholesterol and low HDL cholesterol. A healthy diet and some exercises are key factors for a healthy heart. So if you have extra weight, lose your weight today.Eat less saltTo have a healthy heart, watch your sodium intake. Avoid adding salt to your dishes to maintain a good heart health.Consume plant sterolsDaily intake of 1.5 to 2.4 g of plant sterols can reduce blood cholesterol by 7 to 10% in 2 to 3 weeks when consumed as part of a diet and lifestyle healthy, with sufficient fruit and vegetablesStop smokingThe use of tobacco has a number of danger signs for your heart health, consider stopping with a friend or visit the Ministry of Health website. Your doctor will be able to guide you to give you the necessary resources.HEALTHY HEART EXERCISESExercise is the ideal solution to keep a healthy heart and increase the rate of “good” HDL cholesterol in the blood. To maintain a heart health, the WHO recommends taking at least 30 minutes of exercise per day.If you have a busy life and do not know how to keep your heart healthy by exercising, consider going to work by bike or walking and enjoy your lunch break to do some more sporting activities. With a coach or in a group, there is a multitude of sports here we have some simple and effective exercises to improve your heart health:Running/walkingHikingSwimmingRollerbladingCycling/bikingBy choosing the sport you like, you will remain more motivated.CONCLUSIONThe foods you consume daily have an impact on your health. If you are wondering how to have a healthy heart, how you can boost your heart health the above tips are a good start. Consulting your doctor is essential: be it about diet, alcohol and tobacco use, you may be surprised by the variety of help and advice available to you. Heart health is an important factor and it is never too late to start taking care of your heart.