Tips to keep your heart healthy

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With millions of people all around the world suffering from heart disease, it’s one issue that you shouldn’t ignore. The good news is that with a few simple lifestyle changes, one can easily reduce their risk and keep the heart healthy.

Small steps such as reducing one’s intake of alcohol, eating better, exercising regularly and throwing away cigarettes, can make a world of a difference.

Including green tea in your diet can help. The drink is rich in antioxidants that reduce cholesterol and may help lower blood pressure. If drinking hot tea is not your thing, add some ice into it and drink it as a cooling beverage during the hot summer months. Green tea also contains properties that kill cancer growing cells without damaging the healthy tissue. Since it prevents the formation of abnormal blood clots, it is ideal for preventing strokes.

Take inspiration from the Italians. Using good olive oil in your regular cooking can make a difference. The fat present in the oil helps lower bad LDL cholesterol. It’s also rich in antioxidants, which may help reduce the risk of cancer and other diseases. Going slow on the butter can also help. Substitute mayonnaise-based salad dressings with olive oil whenever possible.
You’ve probably heard it plenty of times before, but getting adequate sleep is of utmost importance. Every extra hour of sleep middle-aged people get can be beneficial for the heart. If the body is sleep deprived, it releases stress hormones that block arteries and cause inflammation. People, who are always tired and lethargic, may be sleep deprived. Find out how many hours of rest you need to function well.

Eating a diet rich in fiber is a good idea. Recent studies suggest that the more fiber you eat, the less likely you are to have a heart attack. Ditch the white bread for whole grain options and cereals oats etc. Add beans into your dishes, soups, and salads. These foods can do wonders for you. For all those non-vegetarians, eating seafood is a better option to fatty meats. Salmon and anchovies contain omega-3 fatty acids that help your heart maintain a steady rhythm. Start including them in your salads and sandwiches a couple of times a week.

Breakfast is definitely the most important meal of the day and kick starting your morning with juice can help. Orange juice has folic acid that helps lower the heart attack risk. Grape juice with flavonoids and resveratrol, may prevent artery-blocking clots. Most juices are good options; just ensure you have a sugar-free one.

Along with a good diet, exercising is equally essential. Try and go for a walk for 20 minutes everyday and reduce your risk of heart attacks by one-third. An exercise not only helps you keep fit, but gets the heart pumping in the right way. If walking is not your thing, opt for dance classes.

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