I’ve been doing research for tips for a healthy heart…
…see, I have heart disease.
My blood pressure and cholesterol levels are through the roof.
I have to take medication every day to keep my blood pressure under control.
I’ve also had a life-long medical condition known as arrhythmia…
…my heart can beat out of control upwards of 200 beats per minute!
It was so serious as a child that I was even in intensive care for a few days. Since then, I’ve learned to control it when it sporadically re-enters my life.
I don’t have to be doing anything physically demanding either…
…I’ve had it act up for bending down and picking up something from the floor and for the past two nights I have awoke in the middle of the night from it acting up. Weird. That’s never happened before.
With all of this being said, today I felt prompted to take it somewhat easy, not to over exert myself, and do some research on how to have a healthy heart…
…if I don’t do something, I could be having a heart attack! I am three times more likely to have one than the average male.
Tips for a Healthy Heart
1. GO NUTS – Apparently, your hearth will love you if you eat six walnuts before lunch and dinner. Why? Because walnuts are rich in omega-3 fatty acids, which help to decrease inflammation in the arteries surrounding your heart, so they keep your heart functioning longer and better. Walnuts will also make you feel fuller faster so you are less likely to overeat at meals…who knew?!
2. DE-STRESS – Unplug yourself from the news cycle and your email. It’s good for you and your ticker. And that beings with your smartphone. Start turning it off 15 minutes at a time and work up to an hour a day to reduce stress. Stress raises blood pressure, heart rate, and levels of the stress hormone cortisol. The last couple of days, I’ve been home taking care of the kids while my wife has been working…coincidence? Hmmm…
3. WEIGHT TRAINING – Strength training reduces your percentage of body fat, keeps your weight down, and increases your muscle mass and endurance for aerobic exercise. Do some weight training with free weights twice a week, making sure to focus on both your upper and lower body as your aerobic capacity improves through strength training, your good HDL cholesterol levels will increase.
4. MEASURE YOUR WAIST – Take a tape measure and measure your middle. If your waist size is more than 35″ in women or more than 40″ in mend, this tells you that you are at increased risk for heart disease and type 2 diabetes. Get serious about more active and get rid of simple sugar and white-floured foods in your diet. These foods tend to take up residence right around the middle.
5. REDUCE SALT – High blood pressure is a major risk factor for heart disease, and reducing salt intake can help lower blood pressure. Cook with herbs in place of salt, and make sure you read food labels to see just how much salt is in prepared foods. Aim for less than 2.3 grams (about a teaspoon) of salt per day.
6. SLEEP – People who sleep fewer than seven hours a night have higher blood pressure and higher levels of the stress hormone cortisol, making the arteries more vulnerable to plaque buildup. In fact, the latest research shows that people who do not get enough sleep are more than twice as likely as others to die of heart disease. Try to avoid caffeine after noon, and develop a stress-free wind-down ritual before bed. Try taking a bath instead of paying the bills right before bed.
These are just a few of the tips I found that I’m going to start implementing into my life starting now! Read the full article here where I found these tips.
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