5 Ways To Maintain A Healthy Heart

5 Ways 10 Maintain A Healthy Heart

To maintain a healthy heart, focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Limit saturated fats, sugars, and sodium. Engage in regular physical activity, aiming for at least 150 minutes of moderate exercise weekly. Manage stress through relaxation techniques, such as meditation or yoga. Avoid tobacco and limit alcohol intake. Regularly monitor blood pressure, cholesterol, and blood sugar levels. Maintain a healthy weight and ensure adequate sleep, aiming for 7-9 hours per night. Stay hydrated and consult healthcare professionals for regular check-ups to manage risk factors and promote heart health effectively.

1. Eat a Diet Rich in Fruits and Vegetables: The United States Department of Agriculture's (USDA) new Dietary Guidelines say adults should consume the recommended amounts of fruits and vegetables each day to lower their risk of heart disease.

2.Exercise: Physical activity helps improve heart function, lower blood pressure and cholesterol, and boost energy. The American Heart Association reports that 38.6 percent of United States adults say they do not engage in leisure-time physical activity. Adults should have at least 30 to 60 minutes of moderate-intensity physical activity most days of the week.

3. Add Fiber to Your Diet: Fiber offers many heart-health benefits, including lowering the risk of coronary heart disease and blood cholesterol. Try to get the recommended amount of fiber (25 to 30 grams) in your daily diet.

4. Consume Omega-3s: Omega-3 polyunsaturated fatty acids (EPA and DHA) help maintain a healthy cardiovascular system by maintaining cholesterol and triglyceride levels in the body. Good sources of omega-3 fatty acids are seafood, such as salmon, tuna, crab and shrimp.

5. Supplement Your Diet: A good supplement can function as your nutritional seat belt. Health professionals, including doctors, nutritionists and even the Food and Drug Association (FDA), agree that many diets in the U.S. lack optimum levels of many key nutrients such as antioxidants, omega-3s and plant sterols required to maintain a healthy heart and that adding a daily multivitamin or dietary supplement can help fill the nutritional gaps.

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