According to the AHA (American Heart Association), heart disease is one of the leading causes of death for women and men in the US. And what’s more, over 104 million individuals these days have high blood pressure.
The good news is that you don’t need to be among them. Although genetics play an important role in heart disease, you can prevent many risk factors through heart-healthy actions, education, and choices. To help you achieve that, the following are surefire ways to keep your heart healthy and strong:
1. Consider Sidestepping Salt
If the whole population in the US reduces its average intake of salt by half a teaspoon every day, it will significantly minimize the number of people suffering from heart disease.
Salt is among the leading drivers of the increasing healthcare costs in the US. Restaurant and processed-prepared foods are especially high in salt. So you might want to think twice before you fill up on your fast-food fix.
2. Take Beta alanine Supplement
Beta alanine is an amino acid belonging to a group of non-essential amino acids. This means your body naturally produces it without depending on the food you eat.
However, you can also find it in some beta alanine supplements. Carnosine, a compound found in these supplements after beta alanine combines with histidine, helps prevent lipids’ oxidation and regulate muscle contractions in an individual’s body. It can as well support healthy circulation as well as already-healthy blood pressure levels via vasolidation.
3. Stop Using Tobacco
The use of tobacco and passive smoking is dangerous to the health of your heart. Stopping the use of tobacco is the best way to make your heart healthy and strong while enjoying long-term and immediate health benefits, including living for ten years longer.
After one year of stopping using tobacco, the risk of getting heart disease decreases by half. And ten years later, the risks will be zero as that of non-smokers.
4. Exercise Regularly
Being physically active is linked to a decrease in the mortality and frequency of heart diseases by having a healthy weight and boosting the functioning of your cardiorespiratory system. It can also have amazing psychological effects that can help to improve your mental health and manage stress.
5. Consume Less Sugar
Day by day, sugar is becoming a public enemy number one as it provides junk calories that may rapidly result in obesity. Sugar is almost everywhere and is found in many foods you eat.
Consuming sugar in excess may result in heart disease, disease of blood vessels, and diabetes. On top of that, sugar is one of the major causes of rotten teeth and dental cavities.
This is why it is best to reduce your intake of sugar. You can achieve this by minimizing the consumption of sweetened beverages like soda. At the same time, cut down your intake of sweetened foods like chocolates, candies, and pies.
In a Nutshell
The best time to start concentrating on the health of your heart is now. And the good news is that it isn’t too late to make your heart strong and healthy, especially with the help of these strategies. The sooner you start, the better.