Happy Valentine's Day to you all! I hope everyone had a wonderful day celebrating your love for others! Remember, one of the best ways to show others how much you love them, especially your family, is by taking care of YOU! Take care of you so you can be there for them in the long run.
One way to take care of yourself is by taking care of your heart! Check out the information below:
1. Increase the color in your diet
Low fat meals that are made up of colorful assortments of vegetables and fruits are excellent heart healthy foods. An array of fruits and veggies provides the body with much needed nutrients and vitamins that keep the system healthy. Vegetables are a great source of fiber, which is also good for the heart. Fiber is known to help in lowering cholesterol levels and prevent heart disease.
Eating foods such as leafy greens, yellow squash, red tomatoes and orange carrots add a lot of color to the diet and nutrition to the body. In order to maintain heart health, it is important to include a wide range of vegetables to the diet. Keeping the protein source low in fat also helps. Try foods such as baked chicken breast, grilled fish and shrimp.
2. Start exercising regularly
Exercise is important for the health of your heart. A solid regimen of cardiovascular exercise that lasts 30 minutes a day, three to four days a week is an excellent way to take care of your heart. Elevating the heart rate for an extended period of time is proven to assist your resting heart rate.
As with any exercise, it is best to check with your doctor before starting a new program. Have a thorough physical done prior to beginning your new exercise routine that includes a healthy heart check.
3. Eliminate stress
Stress is one of the leading causes of heart attacks. Stress can create problems in the body as it increases hormone levels that should not be elevated. Some people who are under stress tend to make poor eating choices and eliminate exercise. The opposite should occur when trying to alleviate stress from the body.
Healthy habits such as exercise, prayer, meditation, reading, taking a bath or going for a walk can all help to reduce stress levels. If you want to learn to reduce your blood pressure, learn to relax.
4. Get a good night’s sleep
More and more studies are proving that a good night’s sleep could be the answer to many health problems. Seven to eight hours of sleep each night is good for the heart and body. A person who consistently gets five hours of sleep at night tends to be overweight and in poor health. For heart health vitality it is important to sleep enough, but not too much.
5. Take your vitamins
Not everyone gets the adequate amount of nutrients required by the body with each meal. Vitamins are an important part of your diet and help keep your heart healthy. Fish oil supplements are some of the best vitamins for your heart. Omega-3 supplements can actually lower the triglycerides and keep them at a healthy level in the system.
Omega-3 supplements also provide assistance with the circulatory system by decreasing plaque and reducing heart arrhythmias. Doctors often recommend omega-3s as prevention against heart disease.
6. Eat some garlic
While nothing has been proven on the effects of garlic on the heart, it does seem to lower cholesterol levels and lower blood pressure when taken regularly. Doctors may warn against taking it for prolonged periods of time and a physician should be consulted prior to taking this supplement.
7. Have some fun
Loosen up and relax. Implement some fun into your life and watch the stress eliminate and your blood pressure decrease. Healthy heart individuals take time to smell the roses and enjoy life. Learn to do the same.
(information from http://www.losingweight.com/health/how-to-take-care-of-your-heart)