Your lifestyle choices can determine your heart health over the decades. Plus, your family’s medical history might increase your risk of cardiovascular disease or a heart attack.
If you want to keep your ticker strong throughout the years, you must incorporate healthy habits into your daily routine to enjoy a longer life. Read this mini guide to keeping your heart healthy.
Swap trans fats for healthy fats
Your body requires a moderate amount of different fats for a healthy lifestyle, such as polyunsaturated, unsaturated and saturated fats. However, there is one variety your health doesn’t need, and that is trans fats.
If you eat too many trans fats each day, you will clog your arteries, increase bad cholesterol and lower good cholesterol. You will then have a greater risk of developing heart disease or experiencing a stroke.
As trans fats are in fried fast foods, snacks and baked goods, you must remove them from your diet and consume healthier alternatives. Read the label on every item you add into your basket to avoid eating foods laden with trans fats.
Maintain an active lifestyle
Exercise can transform your physical and mental health, which will remove the pressure placed on your heart caused by excess weight or stress. Aim to complete 150 minutes of moderate-intensity aerobic exercise each week.
While this might sound daunting, it is only 30 minutes of physical activity five times per week. You can incorporate exercise into your lifestyle in various ways, such as:
- Brisk walking
Care for your oral health
Good dental hygiene can protect your oral health and your heart. It might surprise you to learn that people living with periodontal disease will have an increased risk of heart disease.
The bacteria in the mouth that causes gum diseases can enter the bloodstream, which will elevate the C-reactive protein, an inflammation marker in the blood vessels.
Prevent gum and heart disease by brushing your teeth twice a day and flossing daily. Also, you must organize check-ups with a dentist every six months or more to prevent an oral health issue and resolve a complaint.
Find a reputable family dentist that offers a relaxing environment and quality services, such as Biltmore Avenue Family Dentistry. It will ensure you feel comfortable and confident when sitting in a dental chair for an oral exam, teeth cleaning, fillings, tooth extraction or dental implant.
Lose excess weight
People who are overweight or obese will have an increased risk of heart disease. Maintain a healthy weight by following a balanced, nutritious diet low in sugar and fat. For example, consume more fruit and vegetables, whole grains and lean proteins each day.
Also, eat at least 30 grams of fiber each day to slash your heart disease risk. The following foods are fantastic sources of fiber:
- Wholemeal bread
- Whole grain cereals
- Potatoes with skins on
If you follow the above advice, you can maintain a healthy heart throughout the decades, which could add years to your life.
Article written by Maggie Hammond
This article was written by the guest author listed at the end of the article.