10 Tips to Strengthen Your Heart
10 Tips to Strengthen Your Heart
The most common cause of death worldwide are diseases of civilization, mainly due to an ill-balanced diet, lack of exercise, stimulants, exposure to heavy metals, and many other environmental toxins. More and more people are struggling with cardiovascular diseases and dying from heart diseases. The heart is the most intensively working organ – if it stops, all vital functions begin to stop, and death occurs. However, it can reduce the risk of developing heart disease – prevention is always better than cure. Prevention is the key, so it is time to think about what you can do to strengthen your heart and enjoy good health for many years.
Effective ways to strengthen your heart
Remember to take care of your health if you want to keep it until old age. It is not said that you have to get sick with several unpleasant ailments and take multiple medications for various diseases. Unfortunately, many people still neglect prevention, exposing themselves to unnecessary suffering. Treatment is often a tedious and lengthy process and is associated with many undesirable side effects. A holistic approach to health and comprehensive care of your body is the basis. There are many ways to have a healthy heart, but it requires making some changes to your lifestyle and following some rules.
1. Reduce stress and negative emotions
Stress, especially chronic stress, has a destructive effect on the heart. It turns out that all negative emotions can contribute to the occurrence of myocardial infarction, aortic aneurysm rupture, and cardiac arrhythmia. A single attack of anger can cause damage hours to come or last even longer if someone is holding a grudge. It is essential to control one’s thoughts and emotions and remember to rest and relax daily. It is essential to find activities that relieve stress – reading, yoga, meditation, physical activity, meeting friends, listening to music.
2. No more smoking
No one needs to be told how much havoc tobacco wreaks in the body. Smoking cigarettes is a simple way to say goodbye to your health and weaken your heart. The amount of toxic compounds in cigarettes is enormous, numbering in the thousands. People who smoke them are at an increased risk of having a myocardial infarction. Moreover, they face high blood pressure, cellular hypoxia, numerous unpleasant complaints from the vascular and cardiac systems. Even the risk of developing atherosclerosis is increased.
3. Limit refined sugar and salt
Consumption of foods containing refined sugar has a very negative impact on the entire body, leads to obesity, raises insulin levels in the blood, stresses the heart muscle’s work and the entire cardiovascular system. Much salt in the diet is a simple way to retain water in the body and increase the risk of developing ischemic heart disease. Processed iodized table salt is the worst. A better choice will be Himalayan salt, sea salt, or Celtic salt – these are healthy substitutes. However, their amount should also not be exaggerated, just a teaspoon a day.
4 Hydration of the body
The body needs an optimal hydration level to function correctly. Otherwise, you have to reckon with the occurrence of several unpleasant disorders. It should be remembered that a person consists mainly of liquids, which are excreted every day through various channels – together with urine or sweat. They are even used to produce saliva or hydrochloric acid, etc. Dehydration results in a decrease in blood pressure and blood volume. This forces the heart muscle to work harder, which weakens it and causes several unpleasant symptoms – including drowsiness and concentration problems.
5. Fresh plants in the diet
A way to strengthen the heart is to eat fresh fruits and vegetables every day. They are rich in vitamins and minerals, antioxidants, and many bioactive compounds that have a beneficial effect on the heart muscle. By consuming them, you can reduce the risk of hypertension and coronary heart disease.
6. Supply of mineral salts
Your diet should not lack minerals, especially magnesium, potassium, and calcium – these are key to proper heart function. They support the cardiovascular system and heart muscle, are essential in pumping blood, and regulating blood pressure.
7. Healthy fats on your plate
Many people blame fats for the increased risk of developing atherosclerosis and other cardiovascular diseases. There is much truth to this, but it involves refined oils, which contain several toxic compounds. Frying and subjecting fats to high heat treatment is almost a killer for the heart. It needs unsaturated fatty acids to function correctly. These are found in cold-pressed oils, fatty fish, olive oil, avocados, nuts. Good fats reduce cholesterol levels in the blood, protect against the development of coronary heart disease, and prevent clots in the blood vessels.
8. Movement for health
Regular physical activity is one of the foundations for maintaining good health and a healthy heart. A sedentary lifestyle, shying away from exercise, is a simple way to develop various cardiovascular diseases. The body needs stimulation in the form of exercise – both moderate and intensive. Even a few minutes’ walk every day can effectively strengthen the heart and the whole body.
9. Proper amount of sleep
The balance between work and rest is the key to success. Getting enough sleep is very important. Restorative sleep reduces the risk of developing cardiovascular disease. The optimal length of sleep will be six to eight hours.
10. Use of herbs
To strengthen your heart, it is advisable to use herbs that have a beneficial effect on it. In particular, the flowers and fruits of the starflower, mistletoe and evening primrose, ginger, garlic, ginkgo, and yarrow.