“Have a healthy heart, don’t delay or else you might live in dismay”, is quite possibly a “say it all” message about on how to have a healthy heart.
It might be the fact that one out of four deaths are caused by heart diseases! This is the sad truth about the current cardiovascular health status all over the world. However, the good news is that people are learning and starting to live healthy lifestyles.
Let's start and learn on how to have a healthy heart
If you are like most people who are advocates of a natural healthy lifestyle, then you are on the right path. In the quest of maintaining cardiovascular health, we could always use a few of the following tested principles.
Exercise
A few simple steps would be a good start to keep your heart going and pumping! A healthy heart beats 100,000 times each day with 2,000 gallons of oxygen rich blood flowing through the arteries. Exercise strengthens our heart, which makes it efficient in delivering more oxygen to the body. Most of us dread the thought of even starting to lift a limb to start our hearts pumping with exercise. It is a fact that cannot be denied.
So, how much exercise do we really need in order to achieve a healthy heart? You would be surprised to know that for starters, we only need at least 10-15 minutes each day! As you gain momentum (and strength), you can always work up to 30 minutes of moderate exercise each day to be on your way. Always seek the doctor’s advice before starting any exercise regimen, especially if you have a medical condition.
Diet
American Heart Association would tell us to use up as many calories as we take in. For a start, determine how much calories you should be eating or drinking and adjust according to age, activity and lifestyle. Overall dietary patterns that emphasize on fruits and vegetables, whole grains, low fat dairy, skinless poultry and fish will be a good repertoire for a healthy heart menu. Well, for the most part just avoid foods loaded with fats and oil. Even better, indulge in fiber rich and omega 3 rich foods that will do your heart much good!
Moreover, if ever you crave for the “not so healthy stuff”, just do so in moderation. I mean, who would not like a slice of pizza once in awhile, right? Do not deprive yourself, because there is always the possibility of indulging on it later, which is not going to be helpful in your quest for a healthier diet. Moderation is the key.
Relaxation
This might be difficult to achieve but we all need to have time to slow down and appreciate the good things in life. Get a good sleep and let your heart rest. This vital blood-pumping organ is at work all the time hence some rest time will be good. It enables the body to slow down and regain necessary strength before facing another day in life.
Natural Herbs
This is something that we all need to learn more. Did you know that there are many natural herbs that could actually do wonders for your heart? Read on and learn more about the wonderful natural herbs that will make a big difference in your life.
Go Herbal and Natural
Along with modern medicine, nature also has its own way of helping us with the existence of powerful plants and herbs proven to provide effective remedies to certain health conditions. In fact, these herbs have been used by traditional medicine around the world for their health benefits over the past centuries. It is amazing how these wonderful herbs can actually provide natural and effective relief for most of the ailments known to man.
Hawthorn Berries
The leaves, berries and flowers of this plant are used to make supplements that are good for the heart. It is also used to relieve indigestion and even as a sedative. For the heart, it works by improving blood flow and increases the diameter of the blood vessels to provide a smoother and clogged free access for the blood to flow.
Garlic
This kitchen staple is a “superstar” in the line of herbal products that are good for the heart. It has been known to lower cholesterol and contain an important compound called “allicin” that promotes smooth blood flow.
Red Yeast Rice
Red Yeast Rice is rice that has been fermented with a type of yeast called Monascus purpureus. Its healthy use is for maintaining desirable cholesterol levels that are crucial in maintaining good blood flow. Red Yeast rice contains ingredients such as monacolin K, sterols, isoflavones and monounsaturated fatty acids (or also known as “healthy fats”). Red Yeast Rice is used in Chinese medicine for its medicinal benefits.
Caution
Like with any other supplements, it is always important to practice caution when taking them. The side effects, if any, will not be the same for everyone so better consult your health practitioner first specially if you are pregnant, breastfeeding or may have other medical conditions that could affect the potency of the products or may cause negative reaction.
Find out more about these natural herbs here.
References:
Peete, C. (2013). Exercise Benefits of the Heart & Lungs | LIVESTRONG.COM. [online] LIVESTRONG.COM. Available at: http://www.livestrong.com/article/473144-exercise-benefits-of-the-heart-lungs/ [Accessed 12 Apr. 2016].
Webmd.com. (2016). HAWTHORN: Uses, Side Effects, Interactions and Warnings - WebMD. [online] Available at: http://www.webmd.com/vitamins-supplements/ingredientmono-527-hawthorn.aspx?activeingredientid=527 [Accessed 12 Apr. 2016].
WebMD. (2016). Red Yeast Rice and Cholesterol. [online] Available at: http://www.webmd.com/cholesterol-management/red-yeast-rice [Accessed 12 Apr. 2016].