heart healthy Heart diseases are considered to lead to death, but there are ways this can be changed. Even if there are certain risk factors like family history, sex or age involved, it is possible to reduce the heart disease risk by following some important prevention steps. The best way one can have a healthy heart is by ensuring to follow a healthy lifestyle. In order to maintain a healthy heart, all the high risk habits should be changed. Such big changes can be achieved by following some basic points given here that can help to maintain a healthy heart. Apart from the natural food sources, one can even take certain tablets as supplements by purchasing them from an online pharmacy.

Consume healthy foods

It has been observed by scientists that blueberries and strawberries are a rich source of naturally occurring compounds known as flavonoids. This compound helps against the plaque buildup and also gives other cardiovascular benefits. The research showed that women who ate three servings of blueberries and strawberries per week had less risk of heart attacks. Some of the other foods that can benefit the heart are given below.

Soy

Lunasin, known to be in every soy product in America is supposed to be the ingredient that makes soy perfect for cholesterol reduction and general cellular health. It has been found that lunasin is the first bioactive compound that affects gene expression and helps in improving optimal health at an epigenetic level.

Flaxseed

The small brown flaxseeds are known to be rich in fiber and Omega-3 fatty acids. According to a research, fiber and Omega-3 fatty acids help in reducing the overall blood cholesterol levels. One can consume flaxseeds by grinding them and sprinkling them on hot cereal or yogurt. Apart from reducing the risk of heart diseases, it is also beneficial against strokes and diabetes.

Apples

It has been proven that eating a single apple per day caused a drop of up to 40 percent in cholesterol levels. Apples are a rich source of polyphenols that is known to help in the reduction of bad cholesterol.

Vitamin C

Until now, Vitamin C was believed to enhance the immune system but it has been shown in recent researches that it also offers some cardiovascular benefits. It has been proven that Vitamin C can lower blood pressure and also decrease the death rate due to cardiovascular diseases in both men and women. The best sources of vitamin C are citrus rich foods, along with strawberries and bell peppers that also have loads of vitamin C.

Tomatoes

A study conducted showed that the lycopene, which is a phytochemical in tomatoes helps in curbing cardiovascular diseases. Another study has confirmed that consuming gazpacho which is a tomato-based vegetable soup aids in reducing high blood pressure.

How does exercising help to keep a heart healthy?

It is necessary to stretch the arms and legs before and after exercising. This enables the muscles to be prepared for activity and also prevents injury and muscle strain. The range of motion and flexibility can be increased by doing stretching exercises every day. One should do cardiovascular or aerobic activity, which can help in strengthening the heart and lungs. It also helps in enhancing the ability of the body to use oxygen. Aerobic exercise is known to benefit in decreasing heart rate and blood pressure.

Which aerobic exercises are preferable?

Although many exercises are not recommended for people having heart problems, some exercises such as walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing and low-impact aerobics or water aerobics can be followed.

How much should one exercise?

It is preferable to do an aerobic session that lasts for 20 to to 30 minutes at least three to four times a week to get maximum advantage.

Eat mixed nuts that contain about 25 gm of walnuts and peanuts which are rich source of proteins. This can prove beneficial to reduce the cholesterol levels.

Fatty acids found in fish are known to prevent the formation of clots as well as provide loads of proteins.

Tablets need to be taken based on doctors recommendation to reduce cholesterol and risk of heart attack. These supplements need to be purchased from any of the biggest online pharmacy.

People should compulsorily do regular health check-ups after the age of 25, especially if there is a family history of heart disease.

Extreme weather can increase blood pressure which causes harm to the blood vessels thereby resulting in heart attacks. So, it is preferable to avoid extreme cold weather.

Meditation has proven to help in reducing blood pressure levels and can also be advantageous in keeping the heart healthy.

Conclusion

In order to safeguard against any heart diseases, one needs to follow a proper diet regime and couple it with exercising to get a healthy heart. One can also consume some supplements that are available over the counter at various pharmaceutical companies.

To Sum it all up

It is preferable to consume healthy food and exercise regularly to help reduce cholesterol levels and the risk of a heart attack.