Heart health tips; Who among us can live without a heart! Where good health begins with preserving the heart, a healthy heart guarantees a person, God willing, good general health and for many, many years away from various diseases.
Here we will learn about tips to maintain a healthy heart, as we will address the most important and best 17 effective ways to do so.
Quit Smoking
One of the most important tips to maintain a healthy heart is to quit smoking, as smoking is one of the main causes of cardiovascular disease, so quitting smoking is one of the best things a person can do for his heart.
After one year of quitting smoking, a person's risk of heart disease is nearly halved compared to smokers.
Remember that the harms of smoking are not limited to the heart only, but include the whole body in addition to that it is a waste of your money on what harms and does not benefit, and the most important thing is that it is forbidden by Sharia and you will be held accountable for that, so make the decision to quit smoking immediately.
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exercise
Practicing sports has many benefits for a person’s physical and psychological health. Practicing sports activities and avoiding idleness, laziness and lack of movement help reduce a person’s risk of heart disease, and also improves a person’s mental health and relieves him of stress.
It is recommended to do 150 minutes of moderate exercise per week, and this is one of the tips to maintain a healthy heart.
Weight is normal, tips to maintain a healthy heart
One of the harms of being overweight and obese is raising the risk of various heart diseases. The more a person has a healthy and normal weight, the more he is far from heart disease compared to the obese person.
Eating a healthy and balanced diet, while reducing the intake of fats and sugars, and eating fruits and vegetables in sufficient quantities contributes to the risk of heart disease.
If you are obese or overweight, your knowledge of the many benefits of losing weight will prompt you to start the journey of losing excess weight.
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Increase dietary fiber intake
Among the tips to maintain a healthy heart is to focus on eating dietary fiber; This contributes to reducing the risk of heart disease, so it is necessary to eat at least 30 grams of dietary fiber per day from a variety of food sources.
The most important foods rich in fiber are:
- Sweet and regular potatoes.
- broccoli
- Pumpkin.
- Artichoke vegetables.
- Swiss chard, lettuce, spinach, asparagus, beetroot, and carrots.
- Fruits: apples, bananas, avocados, prunes, plums, and guavas.
- As well as pears, oranges, parsnips, figs, berries of all kinds, and peaches.
- Legumes: black beans, lentils, chickpeas, peas, broad beans, and white beans.
- Chia seeds, quinoa, pumpkin seeds, popcorn, and almonds.
- Whole grains such as freekeh, barley, bulgur, and oats.
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Avoid sources of saturated fats
Eating a lot of foods rich in saturated fats is one of the things that increase the risk of various heart diseases as a result of high cholesterol, so it is a tip to maintain a healthy heart to reduce the amount of these saturated fats as much as possible and replace them with unsaturated fats.
Among the most important sources of saturated fats, we find:
- the cheese.
- Butter.
- Ice cream.
- Cuts of meat contain a high percentage of fat.
- Palm oil.
Among the most important sources of unsaturated fats, we find:
- Avocado, avocado oil.
- olives, olive oil.
- Peanut butter, peanut oil.
- Sunflower oil, corn oil, and canola oil.
- Fatty fish such as salmon, and mackerel.
- Nuts and seeds such as almonds, cashews, and sesame seeds.
Reduce salt, one of the tips to maintain a healthy heart
To maintain normal blood pressure, it is necessary to reduce the amount of salt intake. Adults should eat less than 6 grams of salt per day, which is equivalent to one teaspoon. The harm and benefits of salt are an important topic that we advise you to look at.
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Eating fatty fish is one of the tips for maintaining a healthy heart
Eating fatty fish, such as salmon, tuna, and sardines is one of the important things for a healthy heart. It is one of the rich sources of omega-3, which contributes to protecting a person from heart disease, so it is good to eat fish at least twice a week.
In the case of pregnant and breastfeeding women, the doctor should be asked about the amount of fatty fish that is allowed to be eaten.
Read the food label
Among the tips for maintaining a healthy heart are also readers of the nutrition label for purchased foods and drinks. When you are shopping and buying household necessities, do not neglect to read the nutrition label on the foods and drinks you want to buy.
Read the calories on the food label as well as the fats, salts, and sugars in it. Understanding the nutritional label will help you maintain a healthy heart.
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de-stress
A person's stress stresses his heart and tires him, so it is important to know how to control stress correctly and properly to avoid the physical and psychological damage related to the negative effects of stress.
Not neglecting regular check-ups
This is one of the most important tips to maintain heart health, and there are a set of tests that a person must undergo periodically, the most important of which are: checking blood pressure, sugar level, and cholesterol.
These tests help a person maintain a healthy heart, and detect any risks to the heart early.
Maintaining dental and oral health
Oral and dental health is one of the indicators of general health, including the heart; As gingivitis may increase the risk of heart disease.
Therefore, maintaining the basic steps in brushing the teeth, which include the use of toothbrushes, medical floss, and mouthwash, are tips to maintain a healthy heart.
Other Heart Health Tips
Other tips for maintaining a healthy heart are as follows:
- Attention to eating foods beneficial to the heart and arteries.
- Get enough sleep every night.
- Eat foods rich in potassium.
- Eat foods rich in vitamin C (vitamin C).
- Do not take aspirin without consulting a specialist.
- Avoid eating fast food, such as fried foods.
These were tips to maintain a healthy heart, as it must be taken care of to have a healthy and healthy heart free from various diseases and problems, as heart health is one of the main pillars of good health.
