Your heart works 24/7 throughout your life. It is vital that you show it some tender loving care that you will live happy and healthy without having to endure any chronic health condition as a result of not having cared for your heart the way you should.
If you are used to certain health patterns and found that your heart is not provided the adequate help it needs to function well, change is inevitable. Changing a lifetime of habits may be your only option to save your heart and your life. It should not be a drastic change right away, however. You can take simple steps or make small adjustments to achieve your goal. It may take a while before you can see the effects of your efforts but it can also motivate you later to do some major changes in your health habits.
Here are 10 small steps that you can take to reach your goal of having a healthier heart.
Start with a 10-minute walk daily
If you have not been doing any exercise for a while, starting with a short 10-minute walk can bring you back to a healthier start. You can add more exercises as you get used to it after a while.
Tone those muscles
Begin with lighter weight objects – a two-pound weight, perhaps- several times throughout the day. This will help shape your muscles and allow the blood to circulate better in your body. You can add more weight gradually as you feel the weight is not enough anymore.
Add fruits and vegetables to your diet
These are the default diet for a healthier heart. You can start the day with a serving of your favorite fruit. You can also add one to a serving of your cereal or pair it with a whole-wheat toast.
Don’t drink liquid calories
Sugar-sweetened drinks are more dangerous than sugar found in solid calories. Soda and a calorie-filled latte can add more calories if you won’t ditch those liquid calories. Opt for healthier options like fruit juices and plain healthy water.
Several studies prove that nuts are quite nutritious. These wonder foods are packed with health-giving nutrients that are also good for the heart. It is a great choice to have them instead of cookies or chips for a snack. You can also toss some of these tasty nuts into your salad and other dishes.
Include fish in your diet
This meat from the sea is an excellent source of Omega 3 that is good for the heart health. It also helps normalize and maintain cholesterol triglyceride levels. Add fish and other seafood to your diet once or twice a week and see how healthy your heart will be.
Do some breathing exercises
Breathing slowly and deeply can help relieve tension and will relax the muscles in your body, including that of your heart. It can also help lower the blood cholesterol. So whenever you feel tense, just focus on your breathing. Take in air from your nose and slowly release through your nose. Do this several times and feel your body relaxing in the process.
Wash your hands thoroughly and frequently
A number of diseases may develop from the germs that you ingest through your hands. Make sure that you take care of your hands just as much as you take note of the things that enter your mouth. Infections brought about by the parasites and germs that you may have touched will not have a chance of entering your system if you make it a habit of washing your hands quite often and well.
Don’t forget your breakfast
And when you do, make it count. Have a healthy serving of fruits and whole grains. It’s an inexpensive yet healthy treat for your body.
Name your blessings one by one
Start the day by tapping on all other positive emotions. You can do this when you count your blessings. Acknowledge all the good things that you have acquired in your life. This will make you feel happier and more contented with what you have. If you feel happy and positive, your heart also feels better and will be a lot healthier.
When it comes to health and nutrition, not everyone seems to be in agreement. Even experts may have contrasting opinions. Even with such opposing views, there are things that are actually based on research. These include the following health and nutrition tips.
- Sugar-sweetened beverages are bad for your health.
Don’t drink them. Some sources of calories, like sugar, are more dangerous to health especially when consumed in excessive amount. There are sugar calories found in sugary drinks that are found to be even more disastrous to one’s health. These sugary drinks have been found to be linked to several health problems such as type 2 diabetes, health problems, other chronic health conditions such as gout, and even some cancers.
If you drink soda and other sugary fruit juices, you should think twice. Instead of filling your system with unhealthy options that won’t actually quench your thirst, opt for healthier alternatives.
- Nuts are highly nutritious. Eat more of them.
They are an excellent source of magnesium, fiber, vitamin E, and other nutrients. These wonders foods are packed with health-friendly monounsaturated fatty acids (MUFA) like oleic and palmitoleic acids. MUFA lowers bad cholesterol and increases good cholesterol levels in the blood. They are also rich in health-giving anti-oxidants like lutein, cryptoxanthin, carotenes, resveratrol, and more.
These wonder nuts are also proven to help lose weight and fight type 2 diabetes and cardiovascular diseases. Here’s a link to one of the studies conducted that supports its positive effect on weight loss. Nuts are a real must!
- Real foods are better.
Children and even adults these days prefer instant foods. That’s the reason why supermarkets offer more junk foods than real foods. These real food alternatives actually contain more unhealthy ingredients than what your body really needs. They are just manufactured to taste better than real foods to trick your brain into a craving for more of these junk foods. The more you ingest them, the more chances that you are polluting your body system with something that may be difficult to release from the body. Won’t you rather have real foods instead?
- Coffee is good for health.
Have you had a cup of it today? Studies show that coffee is healthy. It is packed with antioxidants and other nutrients that the body needs. Research proves that drinking coffee can help you feel less tired and energized. It is also found to boost the metabolic rate to about 3 to 11%. It contains Riboflavin, Pantothenic Acid, Manganese, Potassium, Magnesium, and Niacin. Finally, clinical studies also show that drinking coffee can also help lower the risk of cancer, Alzheimer’s Disease, Dementia, and Type 2 Diabetes.
- Include fatty fish in your diet.
Fatty fish like salmon is a great source of omega 3 fatty acids and other essential vitamins and minerals. Including more of this healthy food are proven to lower the risks of various health conditions, including heart problems, dementia, and depression.
- Having quality sleep is a must.
The significance of having adequate sleep. It does not only make you feel better. It also boosts your energy level. Having adequate rest makes you feel and look beautiful throughout the day. Allowing your body to get the right amount of rest it needs to replenish the energy it has used up during the day can help it to fully function the next day. When your mind and body are active, you can do more, feel less stressed, and be happier doing things throughout the day.
- Drink probiotics and fiber.
It will take care of your gut health. Doing so will help improve your gut health. Taking care of your gut is essential as any disruption in its functions may result in chronic diseases such as allergies, asthma, and even obesity.
- Drink enough water throughout the day, especially before meals.
This is one health tip that everyone would be in agreement. Our body constitutes about 60% water. We utilize and release some of it throughout the day. Thus, health experts advise that we should stay hydrated by drinking 8 to 10 glasses of water every day. This will also ensure that your mind and your body will be fully functioning at any time of the day.
- Eat meat that is not overcooked or burnt.
This will ensure that you get only the essential nutrients and proteins in the meat. This will also lessen the probability that you will also digest any harmful elements like potent mutagens or cancerous compounds that may have formed when your meat is overcooked or burnt.
- Vitamin D3 is essential to the body.
Take some form of a supplement of this vitamin if you are not getting much sun. Studies show that lack of this critical vitamin may result in a higher risk of acquiring chronic diseases such as cardiovascular problems and cancer.
- Exercise every day.
Enjoying a fit body requires that you take care of not just the food that you eat. Allowing your mind and body to engage in daily exercises like walking, biking, and other aerobic exercises will likewise provide major developments in your metabolic health.
- Eat more healthy greens and fruits.
These are the natural health alternatives that no one would contend about. They provide essential nutrients, vitamins, and minerals that the body need to stay strong and healthy. Having more of these foods will allow you to live longer and lessen the risk of health conditions like type 2 diabetes, cancer, obesity, heart problems, and other health concerns.
- Nourish your relationships.
It may sound an unusual health tip but taking care of your social relationships actually have a bearing on your overall health. There are many studies that had been conducted that show the those who do are actually showing signs of a healthier mind and body.
These are just a few of the things that you can do to keep a healthy lifestyle. Constantly tracking the food that you take into your body, as well as the things that you contemplate on, will continuously affect your total well-being. Keep these guidelines in mind and be assured of more happy days ahead.