Introduction
Heart health is an important topic and one that every person should be aware of. Here’s a breakdown of some of the most recent breakthroughs as well as some proven methods to improve your heart health—without having to go under the knife.
Heart Health At A Glance
Heart disease is the leading cause of death in the United States. It’s also the leading cause of death in men and women, children and adolescents, African Americans and Hispanics/Latinos — and more than half a million people die from heart disease every year.
Heart disease can strike at any age: More than one-half of all deaths from cardiovascular diseases occur before age 65 years; however, many deaths due to coronary artery disease occur after age 65 years.
The Importance of Cardiovascular Exercise
Cardiovascular exercise is an important part of a healthy lifestyle. It can help lower blood pressure, cholesterol and triglycerides. Cardiovascular exercise also helps control weight by burning calories. This type of physical activity can reduce the risk of developing diabetes and improve mood by releasing endorphins into the bloodstream.
Cardiovascular exercises include running, swimming, cycling or dancing. The intensity level depends on your age as well as other factors such as current health status or an injury that may limit your ability to perform certain movements without causing further damage to yourself
Eating a Heart-Healthy Diet
A heart-healthy diet is a diet that helps you maintain a healthy weight, manage your cholesterol and blood pressure, lower your risk of heart disease and stroke, and feel energetic throughout the day.
A balanced diet includes:
- A variety of foods from all food groups (grains; fruits; vegetables; milk products; meat/beans/poultry/fish). The key is to eat more plant-based foods than animal products.
- Foods low in saturated fat and trans fats (such as vegetable oils) while eating less trans fat (found mostly in processed foods).
- Foods high in fiber such as whole grains, legumes (beans & peas), fruits & vegetables
The Benefits of Omega 3 Fatty Acids
Omega 3 fatty acids are essential for heart health. They’re found in fish, nuts and seeds and help reduce inflammation. Omega 3 fatty acids have also been shown to prevent heart disease by lowering blood pressure and triglyceride levels (a type of fat), as well as increasing HDL (“good”) cholesterol.
- Salmon is one of the best sources of omega-3s–it contains a healthy dose of both EPA and DHA. A 4-ounce serving provides around 300 mg of EPA/DHA combined, which can help reduce inflammation throughout your body and help keep your arteries clear from plaque buildup.*
- Walnuts provide about 2 grams of alpha linolenic acid per ounce–more than any other nut or seed! They also contain magnesium and potassium which control blood pressure levels by helping relax muscles that constrict blood vessels.*
Main benefits of heart health
Heart health is about more than just your heart. It’s about the entire body and mind. When you have a healthy, functioning heart, it can lead to many other benefits:
- Lower risk of heart attack, stroke and other cardiovascular diseases
- Lower risk of developing diabetes or high blood pressure
- Less risk for dementia (memory loss) in older adults
Conclusion
The heart is the most important organ in the body and it’s vital that you take care of yours. Heart health is something we can all benefit from and with these simple tips, you can start improving your cardiovascular health today!
