10 Tips for an Amazingly Healthy Heart
First off let me ask you 2 questions!
- Do you know what kills most people in industrialized nations? The title of this blog basically gives it away. The most important cause of death in developed countries is cardiovascular disease.
- What do you do on a daily basis to improve your heart health? Well if not a lot of things come to your mind right now that’s okay! Just keep reading and get to know some of the most effective ways to prevent heart disease that will potentially prolong your life.
Lifestyle changes are required to achieve optimal heart health. When it comes to changes to your daily routine it is essential to practice them consistently for maximum impact. Just like nobody ever slimmed down from eating less calories on only one day, these tips will only lead to long term heart health when practiced long term.
Let’s jump right into it!
Tip #1: Measure your waist-to-hip ratio
While most body fat in women is usually found around their hips and thighs, the majority of body fat in men is found in their belly. The waist-to-hip ratio can give us a very good estimate on the risk of a person to develop conditions like stroke, heart disease as well as type 2 diabetes.
To find out your own waist-to-hip-ratio simply measure your body circumference at the level of your belly button and divide it by the body circumference at the level of your hips. To be considered low risk for the previously mentioned diseases women should aim for a value of 0.8 or less and men for 0.9 or less. In case you find yourself above the cut off values make sure to loose excess body fat! Check my blog on strategies how to do so soon!
Tip #2: Sex
Sex is great right? 🙂 I bet you would agree! Next to being a valid physical activity to increase heart rate and blood pressure short term just like any other exercise does, it also offers hormonal benefits. According to studies in men, frequent sexual activity increases levels of the testosterone precursor, dehydroepiandrosterone (DHEA), thereby decreasing the risk of an acute myocardial infarction by up to 50%. Of course women also benefit from having sex and can prevent heart disease by a decreased stress level and relaxing effect which leads to better sleep quality. Just remember don’t be shy, sex is healthy!
Tip #3: Get enough sleep
It is well known that there is no one size fits all model when we talk about how much sleep a person needs. Some people are well rested when sleeping 6 hours while others need 9 hours or more per night to be fully functional during wake time. However much sleep your body needs just make sure to provide it. You do not want to chronically deprive your body from sleep and consequently raise your blood cholesterol, blood pressure and become glucose intolerant- all of these are high risk factors for heart disease.
Tip #4: Stay hydrated
Hydration is important for your body systems to function properly. Fluids help your body to get rid of metabolic byproducts and keeps your blood in a state where it is easily able to flow even through the smallest capillaries. Depending on your body size, outside temperature and physical activity water requirements can vary between different individuals. As a general rule drink about eight 8-ounce glasses which equals about 2 liters.
Tip #5: Engage in resistance training
Most people think that only traditional endurance exercises like jogging or biking have a positive effect on heart health but this is by far not the only way to challenge your pump. Research supports the assumption that strength training can have a lowering effect on the blood pressure and general cardiovascular fitness. Nevertheless, its effects on the heart are different to standard endurance training. For this reason I would recommend you do both, lift weights and hit the cardio machine right after!
Tip #6: Avoid sitting
Think about it, how many hours a day do you spend sitting? Researchers found that the average American office worker spends 20+ hours on their butt or laying down. The effects this can have on your health are significant. They range from being at risk for heart disease, obesity, cancer, depression, and diabetes to muscle and joint problems. No joke, prolonged sitting is extremely dangerous! Make sure to minimize time you spend seated.
Tip #7: Watch your diet
Your body will form its structures from the food you provide, wouldn’t you want it to be high in quality? A whole food plant based diet is able to fuel your body with all nutrients necessary (except for Vitamin B12- take a supplement) while eliminating cholesterol, the most important risk factor for atherosclerosis. Aside from minimizing the risk of ischemic heart disease, stroke and diabetes this diet will also ensure an amazingly lean body and smooth skin.
Tip #8: Blood pressure and cholesterol
Knowing these numbers and keeping them in a normal range can greatly impact your heart health! A normal blood pressure in adults is 120/80 and LDL- cholesterol should be less than 70 to be on the safe side. I would recommend you get these values checked out at least once a year since increased values typically do not show symptoms. You do not want to unnecessarily put yourself at risk. Better safe than sorry guys!
Tip #9: Keep your mouth healthy
According to studies there is a direct link between the health of your mouth and your heart. Certain bacteria responsible for diseases in the mouth can also be found in atherosclerotic plaques. Be sure to make trips to the dentist regularly and brush your teeth at least twice a day for about 2 minutes.
Tip #10: Keep stress at a minimum
In our society today stressors are everywhere, from work deadlines to family obligations and personal relationships. Stress can be very taxing on your cardiovascular system, predisposing a person to heart disease (among other diseases). A good way to deal with your stress can be meditation, sports, and breathing exercises. Try to keep your stress level low to maintain good health!
There you have it! Hopefully you can take some of this information and make it a part of your daily life thereby relieving the stress on your heart. Thank you for taking the time to read this article!
