Cardiovascular disease is one of the major causes of death around the world, but this doesn’t come as a surprise now, given the kind of lifestyle that most of us have. While genetics play a role in your chances of acquiring this disease, there are still some simple habits that you can incorporate into your routine for an extra protection and to have a healthy heart for life.
Upgrade Your Cooking Oils: One of simplest way that you can do to secure your heart’s health is to ditch oils that contain inflammatory omega-6 fatty acids, such as canola, corn, safflower and soy, and replace them with their healthier counterparts like avocado, coconut and olive oil. These anti-inflammatory oils aid in regulating blood sugar levels, allowing you to metabolize your insulin better, resulting to an improved heart health.
Limit Your Sugar Intake: It may not seem like it, by sugar can actually contribute in increasing our chance of acquiring and dying from heart disease. A good way to avoid this is to cut the amount of sugar in your recipes by half. Also, opt for fruits, sweet vegetables and spices to satisfy your sweet cravings instead of indulging on overly sweet desserts.
Increase Your Produce Consumption: Another good way to maintain your heart health is to increase your produce intake by eight servings a day. Other than fibre, vitamins and minerals, veggies also contain antioxidants that can help in preventing health problems such as cardiovascular diseases.
Perform Cardiovascular Exercises: One of the key components for maintaining a healthy heart is performing cardiovascular exercises. Our heart is a muscle, and by performing a repeated cardiovascular exercise, it becomes stronger. The best part about it? It doesn’t really take that much time and effort to perform cardiovascular exercises. In fact, doing a five to 10-minute workout is already enough to get such great benefits.
Stay Active: If you already found a workout routine that perfectly fits your needs and schedule, experts suggest performing that routine regularly. The goal of working out is to simply elevate your heart rate for a certain length of time. Don’t go too extreme though, just be steady with your routine and exercise at your own pace. Although avoiding cardiovascular diseases can be quite difficult if it’s in your genes, there are still some simple things that you can do to ensure that you have a good heart health. Just eat the right foods, stay active and a healthy heart will be yours.