Heart disease is a serious condition, and thousands of people are affected by it. Did you know that you can lower your risk of heart disease by adopting healthy habits that you can implement in conjunction with your existing meds and treatments? Read here to find out more.
11 Natural Ways To Lower Your Risk of Heart Disease
1. Include More Veggies and Fruits in Your Diet
Fruits and Vegetables contain fiber and vital nutrients that keep your heart healthy, plus they are low in fat and calories. Some are packed with antioxidants that combat cell damage, which is one of the causes of heart disease and diabetes. There are various ways to include more fruits and veggies into your eating plan—add them to soups, salads, or stews. I also enjoy fresh fruits in a bowl of yogurt and muesli to get me kickstarted for the day ahead.
2. Get Your Walking on
Did you know that going for a 40-day walk three to four times weekly can do wonders for lowering your cholesterol, body weight, and blood pressure levels? Even just ten minutes at a time can help raise your heartbeat. Begin slow and gradually increase your walking intervals. Any movement is better than no exercise at all.
3. Eat More Salmon
Two fatty fish (mackerel, sardines, salmon, or tuna) servings a week can help with keeping your heart healthy. Fatty fish contains nutrients and omega-3 fatty acids that pose various health advantages. Fresh fish is always better because supplements do not provide the same benefits.
4. Yoga
Yoga provides other benefits beyond simply exercising. It helps for stress relief and calming your mind which is good for keeping your heart healthy. If you do not enjoy yoga, you can try other stress-relief activities like listening to music, starting a new hobby, or meditating.
Related: 6 Fantastic Benefits of Yoga for Overall Wellbeing
5. Have Lunch With a Friend
Sometimes just spending time with a good friend can help you relax and do your heart a world of good. Research has revealed that feeling alone can contribute to poor heart health, just like smoking, not exercising, or high blood pressure. It’s not about how frequently you see others but how connected you feel to someone. So, be sure to allocate some time weekly or bi-weekly to see a friend.
6. Stop Smoking
Smoking elevates blood pressure levels, making it more challenging to exercise and increasing your risk of blood clotting, which can result in a stroke. Did you know that your risk of having a heart attack can lower within 24 hours after you’ve had your last cigarette?
7. Let’s Get Nutty
Nuts contain unsaturated fats, omega-3 fatty acids, and fiber, which protect your body from plaque and LDL (bad) cholesterol accumulation in the blood vessels, which are also associated with heart disease. Snacking on nuts can also reduce your risk of blood clots and strokes. Just remember not to overdo it because nuts are packed with calories. Stick to unsalted nuts – about four small handfuls per week.
8. Maintain a Healthy Weight
Excess weight elevates the risk of diabetes, high blood pressure, and high cholesterol levels. Stay away from slimming supplements and fad diets to try and lose weight. The best medicine for weight loss is exercise and healthy eating habits.
Related: 22 Best Fat-Fighting Foods for Weightloss
9. Physical Activity
It’s not just about one workout a day to try and combat the risk of heart disease. The more physical activity you engage in, the better your chances of avoiding heart disease. There are plenty of things you can do to keep active, for instance, playing with your kids, walking to the shop instead of driving, taking the stairs instead of the elevator. If you’re stuck at your desk at work for most of the day, get up every now and then and walk to the kitchen to drink a glass of water. The idea is to stay active throughout the day if possible.
10. Aim for 7 Hours of ZZZ’s Every Night
It is vital to try and get at least seven hours of sleep per night. Your body requires deep rest for long periods at a time to allow your blood pressure and heart rate to decrease, which is necessary for heart health.
11. Make Sure You Go For Frequent Checkups
Prevention is always better than cure; therefore, it’s advisable to go for frequent checkups. The sooner your doctor picks up that you have high cholesterol and blood pressure levels, the sooner he can get you started on treatment.
Final Thoughts
I hope these natural ways to lower your risk of heart disease have been helpful and that you will give some or all of them a try. Your heart is the most important organ in your body, so it’s best to do whatever you can to keep it healthy.
Sending you much love, light, and healthy heart vibes!
Anthea