Natural Ways To Promote Healthy Heart

 

Credit: American Heart Association

Worldwide, over 17.9 million deaths happen per year due to heart disease. Even, in young adults, it has become very common cause for death. Heart disease mostly occur due to sedentary lifestyle, stress and many more reasons. However, there is good news, you can prevent it by simply making small changes in your lifestyle routine like incorporating some physical activities, natural methods into your daily routine.

During winter, due to cold temperature significantly affect the people who are already suffering from heart disease.

There are many types of heart disease like coronary heart disease, heart stokes, Heart attack, idiopathic heart disease etc. Out of all most of the diseases can be cured and you can keep your heart healthy and reduce the risk of heart disease by simply taking few steps which we are going to explain in this article.

1.      Balanced Diet

Credit:stokecake


A healthy and balanced diet is very important for maintaining a healthy heart. In your plate try to include colourful foods like green leafy vegetable, salads, wholegrains that are rich in antioxidants and nutrients.

Few Ex are:

- Leafy greens like spinach, kale, and collard greens

- Berries, citrus fruits, and other vitamin C-rich foods helps to strengthen the immunity system and keep your heart healthy.

- Fatty fish like salmon, tuna, and mackerel rich in omega 3 fatty acid.

- Nuts and seeds like almonds, walnuts, and chia seeds are very good source of healthy fats (such as monounsaturated and polyunsaturated fats), which helps to keep you full for sometimes and helps to avoid binge eating.

- Whole grains like brown rice, quinoa, and whole-wheat bread.

 

Try to restrict salt, sugar in your diet, also prohibit processed and packed foods instead opt for fresh and organic foods

 

2.     
Exercise and Physical Activity

Daily try to include physical activity like brisk walk, yoga and cardiac exercise. If not possible to do regular exercise at least try to do 5 days a week.

While morning walking, try to change the pace of walking speed as it helps to maintain your overall health. Don’t maintain a consistence walking speed. This will help to keep your heart healthy and strengthen your immune system.

 

3.      Stress Management

Stress is very dangerous for our health. In today’s world most of the people are suffering from stress there may be different reasons for it. So, try to practice some stress reducing activities and relax your mind like:

·         Meditation and mindfulness

·         Yoga and tai chi

·         Deep breathing exercises

·         Progressive muscle relaxation

·         Journaling and writing

 

4.      Herbal Remedies

Herbal remedies also helpful to keep your heart healthy. So, try to include these herbal remedies in your daily routine.

For Ex:

- Turmeric: Curcumin, a compound in turmeric, has potent anti-inflammatory and antioxidant properties.

- Ginger: Ginger has natural anti-inflammatory compounds that can help reduce blood pressure and cholesterol levels.

- Garlic: Garlic has natural antibacterial and antiviral properties that can help reduce the risk of heart disease.

- Hawthorn: Hawthorn is a natural vasodilator that can help improve blood flow and reduce blood pressure.

Consult with doctor before adding any herbal remedies to your daily routine.

 

Vitamin D

During winter, less sunshine may lead to less production of Vitamin D. Vitamin D is very important to maintain your heart healthy. Your can include Vitamin D rich foods like fatty fish, egg yolks, red meat, dairy products and seed weed. Stay in sunlight for about 5-10 minute every day.

 

5.     Get Good Sleep

Aim for 7-8 hours of sleep per night and prioritize good sleep hygiene practices like:

 

- Maintaining a consistent sleep schedule even during weekends.

- Creating a relaxing bedtime routine

- Avoiding screens and electronic devices before 1-2 hrs of bedtime

- Creating a dark, quiet sleep environment

 

 Stay Hydrated

Water plays very important role to maintain your health. So, try to leave hydrate and drink adequate amount of water. It will help to manage your blood pressure and good for heart.

 

Get Regular Check-Ups

If you feel any type of problem in your chest area like heart need intervention on regular basis. Connect with your doctor and discuss the problems.


Just try to eat natural and organic foods, change your lifestyle include in your daily life.


Remember to consult with your doctor before taking any steps, it plays a crucial role to manage your healthy heart health. Stay healthy and stay fit.

 

 

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