Most people know the importance of caring for their heart, but what’s the secret to keeping the ticker strong? The heart powers the body and neglecting it can result in mild to serious cases of cardiovascular disease. The classic recommendations for maintaining a healthy heart are, “Change your diet and exercise more.” These are important steps to take, but what else can you do for a healthier heart? This article covers that information and more.
According to the World Health Organization (WHO), ischaemic heart disease is responsible for 16% of the world’s total deaths. That makes heart disease the leading cause of death in the world. It is responsible for the largest increase in deaths, increasing from 2 million in the year 2000 to 8.9 million in 2019. The WHO classifies heart disease as a noncommunicable disease, which is a noninfectious disease that does not and cannot spread from person to person. Lifestyle, environmental, genetic, and physiological factors play a role in the development.
The good news is that you have the power to turn your health around, and to improve the overall function and health of your heart. Incorporate the following habits into your life and you’ll start to feel the difference. We support you as you embark on your heart-healthy lifestyle.
4 Tips To Improve Heart Health
Practice Good Dental Hygiene
This wasn’t the first tip you were expecting, right? According to health experts, regular flossing and proper dental hygiene is paramount for keeping your heart healthy. Often times, people with periodontal (gum) disease tend to have the same risk factors for heart disease. Some studies indicate that the bacteria in the mouth that causes gum disease can travel into the bloodstream. It is in the bloodstream where bacteria can elevate C-reactive protein, which is a marker for inflamed blood vessels. Floss and brush regularly to ward off unhealthy bacteria in the mouth.
Smoking is one of the worst habits for your overall health, especially heart health. It’s one of the primary causes of cardiovascular disease and contributes to an increased risk of lung cancer. Additionally, people who smoke are twice as likely to have a heart attack in comparison to people who never smoke. The toxins in cigarettes damage the lining of the arteries and they reduce the amount of oxygen in the blood, which in turn elevates blood pressure. Click here if you want tips for quitting smoking.
Focus On Healthy Fats, Not Trans Fats
Avoid trans fats like the plague! Trans fats are the only fats you don’t need in your diet because they have proven to increase the risk of developing heart disease. Trans fat increases the risk of blockage because it contributes to increased bad cholesterol levels (LDL). It also lowers beneficial cholesterol levels (HDL). When you remove trans fats from your diet, it’s much easier for blood to flow smoothly throughout the body. It’s better to focus on healthy fats like omega-3 fatty acids, which improve cholesterol levels and encourage a healthier heart. Focus on fresh foods that have nutrition! Try to omit packaged foods, snack foods, baked goods, margarines, and fast food from your diet.
Get Sufficient Sleep
According to statistics, people who deprive themselves of sleep have an increased risk of coronary heart disease and cardiovascular disease. When you don’t get enough sleep, the body functions differently and you can experience higher blood pressure. One study examined 3,000 adults over the age of 45. In the study, the participants slept fewer than six hours nightly and they were twice as likely to have a heart attack or stroke when compared to people who slept six to eight hours nightly. Scientists are under the impression that too little sleep can disturb underlying conditions and natural biological processes. Sleep is the body’s way of rejuvenating, and sleeping too little can cause high blood pressure and inflammation.