How To Maintain A Healthy Heart

​Cardiovascular diseases are the number one cause of death worldwide. The World Health Organization reveals that an estimated 17.9 million people die from this disease yearly. The good news is that heart disease can be preventable. All it takes is a change in lifestyle and managing the risk factors. Here are some tips on how you can keep your heart healthy.

5 Tips for a Healthy Heart
A healthy heart is composed of a strong pumping system, good blood circulation, and enough oxygen and nutrients to function properly. Here are some tips to help maintain a healthy heart:

1. Stay active 
   Physical activity contributes to improved blood pressure and levels of cholesterol. Some activity is better than having a sedentary life. Inactive people can start with small amounts of physical activity and gradually increase their duration, frequency, and intensity. For adults, the recommended physical activity is at least 150 minutes of moderate physical activity distributed throughout the week. 
   
   
2. Quit Smoking 
   Smoking is not a heart-friendly habit; you should quit it before it becomes too late. Quitting Smoking can extend your life expectancy up to 10 years longer. After a year of quitting, the risk of cardiovascular disease is cut in half compared to a smoker. Finally, 15 years after quitting, the risk of heart disease is the same as that of a non-smoker. 
   
   
3. Eat Heart-healthy Foods 
   Give your heart a break by eating a heart-healthy diet. It means combining foods such as fruits, vegetables, whole grains, legumes, and others. You should reduce your intake of salty foods such as ham, bacon, and others as much as possible. Avoid consumption of processed, canned, and fast food. Try salmon and guacamole, as they contain healthy fats that are good for the heart. 
   
   
4. Eat Chocolate In Moderation 
   If you are a chocolate lover, the good news is that chocolate is good for the heart. However, it would help if you consumed it in moderation. Chocolate and cocoa have antioxidants that boost good cholesterol and improve blood clotting function. 
   
   
5. Have Regular Blood Pressure and Sugar Check 
   What's dangerous about high blood pressure is that some people don't exhibit symptoms of high blood pressure even if they have it. An unhealthy diet, physical inactivity, tobacco, and alcohol are behavioral risks that can hurt your heart. You should consult your doctor for help with behavioral modifications. 

Conclusion 
Our heart gives us life as long as it continues to beat. Let's give it a break and keep it strong. Changing how you live and eat is the first step in preventing cardiovascular diseases and having a healthy heart. 

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