How to Maintain a Healthy Heart
American Healthy Heart Month is observed in February. The month is devoted to raising awareness about heart disease, which is the leading cause of death among American men and women. There are nearly 650,000 deaths caused by this disease every year. The situation isn’t all gloom and doom, however. Making lifestyle changes can reduce the risk of heart disease.
Get a head start on strengthening your heart, keeping your cholesterol levels low, and tackling your chronic illnesses with these heart-healthy activities.
Jump rope
Do you remember the last time you skipped rope? Most of us used to do skipping during childhood, let’s bring it back. Jumping rope can also improve your cardiovascular health as well as your coordination and balance. It is possible to burn between ten and sixteen calories a minute even by jumping at a relatively moderate rate. Jumping once every other day or less is recommended by experts for beginners.
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Do Some Household Chores
The activities you perform around the house can benefit your cardiovascular health, whether you scrub your bathtubs, mop the floors, or mow the lawn. Plus, your space will look cleaner afterward.
Work in More “Exercise Snacks”
The lack of time causes many people to skip traditional exercise. It is possible to get 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity in a week by embracing “fun-sized” exercises. In a nutshell, snacks are short bursts of activity, such as jumping rope for five minutes or taking a strength-training class for 15 minutes.
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Go for a Walk
An average adult walks between three and four miles per hour. A moderate-intensity heart rate is the goal. Test your zone with the talk test. The conversation should be possible, but singing should not be possible.
Let Loose
It’s not necessary to run marathons to maintain an active lifestyle. The heart-healthy activities you do with your dog and hula-hooping are all fun.
5 Best Ways to Maintain a Healthy Heart (Without Cardio)
1. Increasing your fruit and vegetable intake is a good idea.
Aim to eat at least two to four types of plant-based foods daily. Blood vessel function can be improved by eating fruits and vegetables of all kinds. Apples, pears, oranges, leafy greens, broccoli, cauliflower, peppers, and carrots are some of the best fruit and vegetable choices.
2. Don’t drink too much alcohol.
Abnormal heart rhythms have been linked to alcohol consumption. Health experts agree that men should limit their wine intake to two glasses per day, and women should limit it to one glass.
3. Consume less sugar and salt.
Diabetes, heart disease, and obesity can all be caused by eating too much sugar. Increasing your risk factors for heart disease can also be bad for your heart if you consume too much salt. According to recommendations from the American Heart Association, men should not consume more than nine teaspoons of added sugar a day, and women should not consume more than six teaspoons. Make sure you don’t consume more than one teaspoon of added salt per day.
4. Keep your weight in check.
The condition of obesity, which is linked to many chronic diseases, including heart disease, is a precursor to being overweight. Whether you require weight-loss surgery or a diet change, talk to your doctor about the best ways to lose weight.
5. A nap is a good idea.
Heart health depends on getting enough sleep. Sleeping seven hours each night is recommended, but you may need a quick nap during the day if you don’t. Under the Sleep Foundation, adults should sleep for at least 20 minutes during their naps, but not for more than 30 minutes at a time. Getting up feeling groggy is more likely to happen if you sleep for more than half an hour.
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Frequently asked Questions
What is the best exercise for the heart?
You can walk briskly, run, swim, cycle, play tennis, or jump rope. At least 150 minutes of moderate activity per week should include heart-pumping aerobic exercise.
What is the health benefit of milk?
A heart-healthy diet can include unflavored milk, yogurt, and cheese. People with heart disease or high cholesterol should choose reduced-fat milk, yogurt, and cheese. Heart-healthy diets do not include butter, cream, and ice cream. Heart health is neutral when it comes to flavorless milk, yogurt, and cheese.
Which drink is best for the heart?
Heart health benefits from drinking water. Water will quench your thirst. When the weather is warm or we’re exercising, our bodies need more water than usual. Unflavoured milk, tea, and coffee can be enjoyed in moderation. Exercise or warm weather increases our body’s need for water. Drinking unflavored milk, tea, or coffee in moderation is okay.
