A HEART in perfect condition is vital for a long and healthy life.
Exercise is one of the best things you can do for your heart because it helps reduce heart disease risk factors, including obesity, high blood pressure and stress.
The NHS recommends that each week adults do at least 150 minutes of moderate-intensity activity, such as brisk walking or water aerobics, or 75 minutes of vigorous-intensity exercise, such as running.
But you’ll be happy to know that working out isn’t the only approved way to ensure your heart is in top condition.
From joining a book club to snacking on nuts, a cardiologist gives Lucy Gornall her top tips for keeping your heart in good shape.
TAKE A MINUTE
4
MINDFULNESS is something that we relate to the mental healthbut there is evidence that it can also support your function by controlling blood pressure.
This is a measure of the force your heart uses to pump blood around your body.
When blood pressure is too high, it can cause heart disease, heart attacks and strokes, but too low a level can cause dizziness and fainting.
Dr Wamil says: “High-quality studies have shown that meditation can improve cardiovascular health.
“The findings underscore the value of mindfulness practices in reducing blood pressure, a key risk factor for heart disease, through mechanisms that likely involve reducing stress and improving emotional regulation.”
Find free meditations on YouTube or try apps like Insight Timer (free) and Headspace (14-day free trial).
BE A SOCIAL BUTTERFLY
IF not for the good times, keep socializing for the health of your heart.
Dr. Gosia Wamil, consultant cardiologist at Mayo Clinic Healthcare in London, told Sun Health that social activities, such as craft groups, cooking clubs or book clubs, “help reduce loneliness and social isolation, which have been linked an increased risk of heart disease.” illness”.
“These social connections can lead to reduced blood pressure and stress levels, both of which are beneficial for heart health,” she says.
“Studies show that people with strong social connections and those who pursue hobbies and have a strong purpose in life can live longer, healthier lives.”
Strong relationships are common in Blue Zones, parts of the world where there are large numbers of people reaching 100 years of age.
These include Sardinia, Italyand Okinawa, Japan.
GREEN FINGER
YOU may not like running or cycling, but how about gardening? By taking care of your plants, you are taking care of their cardiovascular health.
Dr Wamil says: “Gardening is a physically engaging hobby and can improve cardiovascular health by increasing activity, which is known to reduce the risk of heart disease.”
Mowing the lawn, planting seeds, digging, weeding, and other green-fingered activities improve balance, muscle strength, and aerobic fitness.
A study of 146,000 people over age 65 found that gardeners had a lower risk of heart attack, stroke, high blood pressure and other negative health outcomes.
That’s not the only benefit. Dr Wamil adds: “It also promotes relaxation and stress reduction, further contributing to heart health and reducing the risk of strokes and heart attacks.”
VARIETY WINS
4
We all know we should be eating five a day.
But try not to eat the same things over and over again.
Instead, experts say you should eat 30 different plant foods during a week, which include fruits, vegetables, herbs and legumes such as lentils, nuts and seeds.
Dr Wamil says: “Eating a variety of fruits and vegetables is good for your heart.
“They are rich in dietary fiber, which can help reduce the absorption of cholesterol into the bloodstream.
“Whole grains such as oats, barley, wholemeal bread and brown rice contain soluble fiber, which has been shown to reduce bad cholesterol (LDL) levels.
“Nuts like almonds, walnuts, pistachios and seeds like flaxseed and chia seeds are rich in plant-based protein, fiber and healthy fats.
“When consumed in moderation, they can help improve cholesterol levels.”
Foods that are at the top of the list for cardiovascular diseases benefits include salmon, oats, spinach and blueberries.
Antioxidant-rich blueberries, for example, have been shown to lower blood pressure, which reduces the risk of heart disease.
One study found that those who ate blueberries had a 32% lower risk.
SEXY TIME
4
It’s like exercise, but a lot more fun. “Sex can have a significant impact on cardiovascular health in the short and long term,” says Agnieszka Kozlowska, intimacy expert and owner of wellness brand Miracle Leaf.
“In the immediate sense, sex is a form of exercise that can provide benefits such as increased heart rate and improved blood circulation, similar to brisk walking or cycling.
“Studies have suggested that individuals who practice regular sexual activity tend to have lower risks of cardiovascular problems, such as heart attacks and strokes.
“Sex also releases a flood of beneficial hormones, including endorphins and oxytocin.
“These ‘feel-good’ chemicals reduce stress hormones, such as cortisol, which contribute to high blood pressure and other cardiovascular risks.”
Decaf hit
It may be hard to resist those daily coffees, but they’re not doing your heart any favors.
Excess caffeine has a negative effect on cardiovascular health, so try switching to decaf drinks.
Dr Dave Nichols, NHS GP and MyHealthChecked’s resident doctor says, “Caffeine can induce palpitations and cause rapid increases in blood pressure, so switching to a decaffeinated beverage may be beneficial for your heart health.”
And be careful with the stimulant present in other drinks and foods, such as puddings and soft drinks. Consuming them late at night can disrupt your sleep, which is also not good for heart health. Sleep deprivation has been consistently shown to increase the risk of heart attack and stroke.
To overcome sleep problems and caffeine dependence, have consistent bedtimes and wake-up times, and expose yourself to daylight as soon as you wake up – this helps support your body’s natural biological clock.
LET’S GO CRAZY
NUTS may be small, but they are very good for your heart.
Research has found that eating them regularly can reduce inflammation levels associated with heart disease.
Eating a small handful can also help reduce harmful cholesterol.
Dr. Wamil explains: “Cholesterol is a waxy, fat-like substance found in every cell in the body that is needed to produce hormones, vitamin D, and substances that help digest food.
“It is transported through the bloodstream in small packages called lipoproteins, including low-density lipoprotein (LDL, often called ‘bad’ cholesterol) and high-density lipoprotein (HDL, known as ‘good’ cholesterol).”
Cholesterol is crucial to bodily functions, but imbalances are harmful to cardiovascular health.
Fiber, unsaturated fats and omega-3 fatty acids – all found in nuts – are beneficial for balancing cholesterol and other measures of heart health.
This story originally appeared on The-sun.com read the full story
