Posted on 27 Mar, 2014
5 Steps to Better Heart Health
1. Eat a heart healthy diet
A diet rich in fruits, vegetables and whole grains can help protect your heart. Beans, other low-fat sources of protein and
certain types of fish also can reduce your risk of heart disease.
Heart-healthy eating isn’t all about cutting back, though. Healthy fats from plant-based sources, such as avocado, nuts, olives and olive oil, help your heart by lowering the bad type of cholesterol.
2. 30 minutes exercise most days of the weeks
Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts of
exercise offer heart benefits, so if you can’t meet those guidelines, don’t give up. You could even break up your exercise into three to minute segments. And remember all activities count, such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don’t have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.
3. Maintain a healthy weight
Carry excess around the middle increases the chance of heart disease; it can lead to high cholesterol, high blood pressure and diabetes. So even small weight loss can be very beneficial. By reducing your weight only by 5-10 percent can increase your chances of keeping heart disease and other conditions mentioned earlier away.
4. Get enough sleep!
Sleep deprivation can do more than leave you yawning throughout the day; it can harm your health. People who don’t get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression. Most adults need seven to nine hours of sleep each night. If you wake up without your alarm clock and you feel refreshed, you’re
getting enough sleep. But, if you’re constantly reaching for the snooze button and it’s a struggle to get out of bed, you need more sleep each night.
5. Regular health screenings
Getting regular health screenings allows you to see what progress you are making or even give you a scare that you
need to improve your health.
Some of the most important screenings are getting you blood pressure checked, cholesterol levels and also diabetes.