8 tips for a healthy heart

Heart disease is the leading cause of death in the United States. Why? Although some of these diseases can be due to congenital problems (from birth), to age or family inheritance, most of them are because we do not take the necessary steps to keep our hearts healthy.

Not controlling the amount of fat, sugar, carbohydrates, not exercising, not worrying about our weight, smoking … the list goes on and on. These bad habits cause our arteries to be covered with a clogged, and this does not allow the blood to circulate and oxygenate the heart adequately and can cause us to a heart attack.

How to avoid it? These are the keys:

1. Stop smoking
Nicotine causes blood vessels to narrow, and this forces your heart to work harder for blood to circulate through your body.

2. Eat healthily
Eating saturated fats and sweets in excess, only increase your cholesterol, your triglycerides, and sugar in your blood by helping to clog your arteries. It is better to eat fruits, vegetables, and whole grains. Although of course the portions also count.

3. Manage your weight
The problem is that the more you weight, the more your heart has to work.

4. Control the levels of cholesterol and triglycerides in your blood
Bad cholesterol and triglycerides (which are another type of fat in your blood) are the ones that clog your arteries. Make sure your doctor orders the necessary lab test to check that these levels are not above normal.

5. Manage your diabetes
High sugar in the blood affects blood vessels.

6. Manage your blood pressure
High blood pressure or hypertension does not benefit your heart. The only way you know how it is is by checking it.

7. Manage stress
Stress puts more pressure on your heart.

8. Move
Avoid sedentary life and exercise. This will help your body burn the excess fat, reduce cholesterol, helps with diabetes management and blood pressure. Besides, moving your body also releases you from stress.

Although many prefer to go to the doctor in search of medicines, they help to control heart disease, but they do not cure them. The best way to take care of the health of your heart is by changing your lifestyle.

Make living healthy and happy your priority.

I would like to point out that no grains is far better than whole grains. Also, one has to choose wisely among the fruit one eats… berries are the safest. And, finally, triglycerides have a direct correlation to carbohydrates consumed… the fewer carbohydrates, the lower the triglyceride number.


All very good suggestions, but there is one other that I would add. Science has proven over and over again that a plant based diet comes with major rewards for heart health. That is true for non-diabetics and especially for diabetics since eating a plant based diet by definition means you are not eating cholesterol and it is very much easier to control weight this way too.

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