7 Simple Steps to Improve the Health of Your Heart

Thursday, 28 Nov 2013 03:51 AM

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This is a common refrain you would hear from doctors: protecting your heart and health starts with lifestyle changes. Heart diseases claim the lives of more than 600,000 Americans every year, but it is quite easy to escape from being a part of this statistic. Eating healthy and exercising are the main lifestyle changes that will immediately improve your heart health. However, new research has revealed surprising facts on how to prevent heart disease in seven simple steps. 
 
Step 1: Get active. Almost 70 percent of Americans lead a sedentary lifestyle, which increases the stress on their heart and body. However, working out for 30 minutes every day is more than enough to gain a cardio workout and total physical toning. 
 
Step 2: Eat healthy food. Fresh food cooked with simple, low-fat ingredients is the best way to ensure a healthy heart. If possible, switch to organic, vegan, or fish diets to improve your heart health.
 
Step 3: Get in shape. Lose that body fat by adding a simple workout routine once a week. Simple aerobics, 30-minute walks or swim routines can reduce body fat levels by less than 30 percent.
 
Step 4: Stop smoking. Smoking can cause and aggravate high blood pressure, high blood cholesterol, and diabetes. At the same time, it also damages the lungs and the circulatory system.

Step 5: Control active diseases like diabetes. If you already suffer from diabetes, you should consult a physician and start a medication routine immediately. Uncontrolled diabetes can lead to kidney failure, high blood pressure, and a range of unpleasant health conditions. If you do not have diabetes, assess your risk for diabetes by consulting with a diabetologist and check your blood sugar levels every six months to ensure optimum health.
 
Step 6: Control high blood pressure as uncontrolled high blood pressure can push blood through the arteries with too much pressure and be dangerous. It eventually damages the heart and blood vessels and causes heart attacks and strokes. Ensure that your blood pressure is between 120/80 mmHg and 130/80 mmHg.
 
Step 7: Check your heart health regularly. Even with the right lifestyle changes, it is necessary to have a complete medical evaluation done every year. This is particularly important if you are over the age of 35, have a family history of high blood pressure and high blood cholesterol and have a body mass index (BMI) of 30 or more.

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