In conjunction with World Heart Day, let’s “Take the Road to A Healthy Heart” in 18 easy ways
1. Eat less salt
Ashley Simmons, M.D., cardiologist at the University of Kansas Hospital said that when there is a high content of salt in the body, the body responds by releasing more water into the blood. The blood then increases in volume, putting more pressure on your heart as it works harder to cope with the extra volume of blood.
2. Use extra virgin olive oil
Use the oil in cooking and salads as a study conducted in Spain revealed that students who have had meals drizzled in the oil have increased their levels of HDL (good) cholesterol by 2% and lowered their LDL (bad) cholesterol levels by 4%.
3. Eat magnesium-rich food
Magnesium helps blood vessels to relax, thus lowering blood pressure by 5 points. It has been found that as many as half of Americans do not get their daily requirement of magnesium, which isn’t surprising considering that many do not know its role in the body. The daily requirement for men and women are 400 mg and 310 mg per day respectively, so add food rich in magnesium such as spinach and seeds to your daily diet.
4. Eat more fruits and veggies
Fruits and veggies are always recommended for good health. In the case of protecting the heart, it is the fibre contained in the fruits and veggies that benefit the heart. A study from the Northwestern University in Illinois, US, showed that adults age 20 to 59 on a fibre-rich diet had significantly lower risks of cardiovascular diseases than those who consumed less fibre.
5. Eat healthy fat
Omega-3 fatty acids in food such as olive oil and nuts are known to benefit the heart. The Mediterranean diet, which is rich in omega-3, has been proven by a 2013 study in The New England Journal of Medicine to reduce the risks of heart attacks and strokes by 30%. The diet is not only good for just the heart; being well-balanced with a combo of fruits, vegetables, fish, beans and olive oil makes it great for managing lipid and insulin levels.
6. Wine and dine
Some reports say that a glass of red or white wine a day can reduce your chances of death attributed to heart ailments by as much as 25% but the findings are still being debated.
Get Fit
7. Start exercising
Your arms and legs get stronger as you exercise them; the same goes for your heart. In fact, during a workout, your heart muscles work twice as hard as the muscles in your arms or legs. Before embarking on an intensive workout regiment at the gym, you can start small by walking in the park or taking the stairs at the office.
8. Lift weights
By lifting weights, your arms grow stronger and you will be more capable at lifting heavy objects. There is less effort required and you will not be straining your heart to execute the lift, hence lowering blood pressure and heart rate, according to Barry Franklin, Ph.D., director of cardiac rehabilitation at the William Beaumont Hospital in Michigan.
9. Have more sex
Studies show that regular sex, at least twice a week, helps to keep the heart in better shape. Andrew Scheinfeld, M.D., a clinical instructor at New York University Langone Medical Centre testified that sexual activity stimulates the production of the dehydro-epiandrosterone (DHEA) hormone, hence increasing cardiac performance, lowering blood pressure, improving the circulatory system’s function and reducing stress.
Do
10. Quit smoking
Smoking has never had any advantage, except for the tobacco industry. Nicotine affects the heart’s function while the smoke scars the heart tissues, doubling the risks of cardio diseases as reported by an American Heart Association study in December 2012. The study also reported that even the occasional cigarette at a party increases your risks of heart failures.
11. Floss your teeth
“How can cleaning my teeth help my heart?” you may ask. When bacteria breed in your mouth, your body’s immunity is on a low and poses a risk of inflammation to the heart and other vital organs. Women must pay more attention to oral hygiene as they have twice the risk of getting a heart attack if she has a gum disease. Brushing and gargling are ways to reduce the presence of bacteria in the mouth but according to Mark Schlesinger, D.D.S., of the New York University College of Dentistry, flossing is the most effective way to remove harmful oral bacteria.
12. Sleep enough
A study published in the Epidemiology journal stated that 20% of people age 24 to 32 years, who were suffering from a lack of sleep, had started displaying risks of heart failure. According to Barbara Phillips, M.D., a professor of sleep medicine at the University of Kentucky College of Medicine, one should get 7-8 hours of sleep each night.
13. Relax
Stress and heart disease are correlated, says Martha Gulati, M.D., director of women’s cardiovascular health at Ohio State University. When you are feeling stressed, your body produces high levels of cortisol, a hormone that can lead to accelerated heartbeats and high blood pressure. Cortisol also causes damage to the linings of the arteries, reducing their efficiency in delivering blood to your organs.
14. Think positive
A study reported in Psychological Bulletin revealed that those who were happy by thinking positively tend to have lesser heart attacks and strokes. This finding is echoed by Nieca Goldberg, MD, cardiologist and Director of the Joan H. Tisch Centre for Women’s Health at NYU Langone Medical Centre. She said that those who have positive relationships with friends and family are happier and healthier due to having better support in times of life crises.
Treat and Test
15. Take the HSCRP test
Largely unheard of, the highly sensitive C-reactive protein test (HSCRP) was reported in the New England Journal of Medicine to be twice more effective than a standard cholesterol test in predicting strokes and heart attacks. The HSCRP measures the levels of the C-reactive protein; the higher the level of the protein, the more inflamed the heart arteries are leading to a higher likelihood of heart attacks and strokes.
16. Take the threadmill test
The threadmill test is another indicator of an underlying cardio condition. The University of Maryland’s School of Medicine says that the test is still the best single predictor of heart problems and suggests that one starts undergoing the test upon reaching the age of 40.
17. Know your risks
Speak to your doctor if you have a family history of cardiovascular diseases. By having that knowledge, your doctor can assess and determine if you are also at risk, and subsequently monitor and administer early therapy if necessary.
18. Treat that migraine
A migraine could be a sign of an approaching heart condition. While high blood pressure is the leading risk factor for heart diseases, migraines that are accompanied by affected vision of blind spots or flashes of lights are a close second as a risk factor. This form of migraine is an indication of impaired vascular function brought about by blood clots.
