Having a healthy heart is one key to a long and healthy life. While cardiovascular disease remains to be one of the leading causes of death in the world, it doesn’t mean to say you have to accept it as your fate. Here are simple lifestyle tweaks that can substantially reduce your risk of developing heart disease:
1.Three, two, one – sprint!
Researchers from the University of the West of Scotland found that sprinting helps promote heart health better than long distance running. This time-efficient exercise also makes you burn more calories.
2.Get moving.
It doesn’t matter if you want to dance, play a hard-core sport, revamp your garden, or do some exhausting house chores – what’s important is you keep your body moving. Exercising is the best way to keep your heart healthy. It strengthens the muscles in your heart and promotes blood circulation.
3.Go with tangerine.
Researchers from the University of Western Ontario found that tangerines contain high levels of flavonol nobiletin. This compound has been shown to lower cholesterol and insulin levels, and help reduce the risk of heart disease and diabetes.
4.Watch a concert.
Studies show that chronically bored people are twice as likely to die from heart attack as their upbeat peers. So instead of going solo on a Saturday night, ask your friends to watch a concert! Live music was proven to help cut the risk of heart disease by relieving stress and reducing blood pressure. Try different music genres – classical, rock, acoustic, etc. Each of them has amazing health benefits.
5.Keep your heart warm with an overcoat.
Donning an overcoat doesn’t just make you look attractive this winter season; it reduces your risk of heart attack too! Scientists found that as the weather gets colder, our blood pressure increases. They also found that just a reduction of 1°C in our average daily temperature was linked to a 2% greater risk of heart disease over a 28-day period.
6.Try chocolate milkshake.
After an energy-draining workout, have a glass of sweet, milky chocolate drink! Health experts from the University of Barcelona found that regular consumption of chocolate beverages reduces atherosclerosis – an inflammation that causes heart disease. Cocoa, the main ingredient of chocolates, contains powerful antioxidants that boost heart health. Avoid adding sugar and cream; they aren’t good for your heart.
7.Ditch the processed meat.
A study by the Harvard School of Public Health reveals that those who eat at least 50g of processed meat everyday are 42% at risk of heart disease. These people also increased their risk of diabetes by 19%. While deli meats are really mouth-watering, they are loaded with preservatives, food colouring, and other compounds that damage healthy cells in the heart.
8.Go to bed early.
Sleep is the best gift you can give to yourself after a long, agonising day at work. When you lack quality sleep, you increase your fibrinogen levels – a protein that reduces blood flow and causes blood clots. Make sure you are able to sleep for at least 7 hours every night. Taking fish oil also lowers down your fibrinogen levels.
9.Don’t forget to brush!
Cleaning your teeth at least twice a day reduces your risk of heart disease by whopping 70%! This was the finding of the researchers from the University College London. Using mouthwash also helps prevent bacteria buildup in your mouth.
10.Toast to a healthy heart!
Scientists from the Reading University suggest that champagne might help cut the risk of heart disease because it dilates blood vessels and boosts blood flow.
Dear Readers,
What other ways promote a healthy heart? Do you practice any of the above with noticable changes?
