The Way to Keep a Healthy Heart

One of the most important ways to take care of your health is to take care of your heart. The following words will tell you how to take care of your heart.

Stop smoking.

Tobacco smoke contains more than 4,800 chemicals. Many of these can damage your heart and blood vessels, which can lead to a heart attack. Smoking can also increase your heart rate and blood pressure. It is the most powerful, preventable risk factor for heart disease. If you smoke, quit. Limit your exposure to secondhand smoke. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

       Do more exercise

Physical activity helps prevent heart disease by increasing blood flow to the heart and strengthening the heart muscle. It also helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. Regularly physical activity can reduce your risk of fatal heart disease by nearly a quarter. When physical activity is combined with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.

       Take care of your diet

Consistently eating a diet rich in fruits, vegetables, whole grains and low-fat dairy products can help protect your heart. Legumes, low-fat sources of protein and certain types of fish also can reduce your risk of heart disease. Limit your intake of certain fats. Saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels. Major sources of saturated fat include beef, butter, cheese, milk, and coconut and palm oils.

Maintain a normal weight

How do you know if your weight is healthy? One way is to calculate your body mass index, which considers your height and weight in determining your percentage of body fat. BMI numbers 25 and higher are associated with an increased risk of heart disease and stroke. Waist circumference is also a useful tool to assess abdominal fat. In general, men are considered overweight if their waist measurement is greater than 40 inches. And women, in general, are overweight if their waist measurement is greater than 35 inches. Even small reductions in weight can be beneficial. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.

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