By admin on Sep 08, 2017
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In this era, when the environment is filled with pollution and people are surrounded by everyday stress and tiredness, keeping the heart healthy is a very important task. Below we have listed some useful tips to keep your heart young and healthy.
Cardiovascular exercises lower your blood pressure and strengthen your heart. Do forty minutes of exercise three to four times a week.
Don’t spend too much time sitting down. Find ways to keep moving all throughout the day.
For example, park your car a little farther from the office. You can take the stairs instead of the elevator.
If you are in a desk job, take short breaks every now and then from work to do stretches, or walk around. Use the Pomodoro technique for better productivity and lots of break times: work for twenty-five minutes, and then take a five-minute break. Keep repeating this technique during your working hours to keep yourself from sitting in front of your computer for long periods of time.
Pomodoro is Italian for “tomato,” the shape of the timer that the inventor of the Pomodoro technique originally used. It’s the reason why some people these days call the technique “tomato time.”
2. Quit smoking, or try e-cigarettes
Smoking is one of the leading causes of deaths around the world. It shrinks your life expectancy and gives you loads of diseases that you wouldn’t ordinarily have. Worse, it alters your DNA and makes your offsprings weaker than they would have been if you hadn’t been smoking. Quit smoking for your own good and for the good of your children.
If you are having difficulty trying to quit smoking, you might want to try turning to e-cigarettes. E-cigarettes have been proven to have no long-term effects, and they do not contain all the deadly toxins found in ordinary cigarettes. Just find the best e-liquid flavor for you.
If you don’t smoke, you’re still not completely safe because secondhand smoke is known to be a lot more harmful than direct smoke. Stay away from smoking areas and tell the smokers among your friends to stay away from you when they smoke.
3. Eat healthily
Avoid sodium by avoiding processed foods and fast food meals. As much as you avoid sodium, avoid trans fats as well. Trans fats are found in industry-produced foods. Before you buy packaged, industry-produced foods, check the ingredients list at the back or the bottom of the package. Trans fats appear in ingredients lists as partially hydrogenated oil. Make sure your foods have zero trans fat before you buy them.
To be safe, buy lean meat instead of processed meat. Fill your diet with fresh fruits from the market, or from your own farm. Buy fish that are caught in the fresh water and not the fishes that have been bred in captivity. Eat lots of green, leafy vegetables. Eat whole grains like sandwiches and loaves of bread, especially on your breakfast meals.
When it comes to drinks, avoid caffeine-filled drinks. These drinks cause your heart to get an irregular rhythm, which can lead to heart diseases shortly.
4. Stop depression
A huge percentage of people who get heart problems have a history of depression. Depression is one of the most common and most complex mental diseases. Check yourself up for depression.
To lessen your chances of getting depressed, try always to get enough sleep. Insomnia and depression work side-by-side like peanut butter and jelly. Avoiding insomnia prevents depression and vice versa.
Also, stay away from people, places, and things that make you unhappy. Fill every second of your life with only positive thoughts.
If there is an avoidable person or task that is overly negative, prepare a Depression First Aid Kit for the time you have to encounter them. Your kit should consist of all the activities, people and even foods that instantly cheer you up. After bearing with these negative people, or enduring the negative activities, rush yourself to your kit and use it right away.
If you already have depression, make sure to take the prescribed medications.
5. Brush your teeth
Get a good toothbrush and other products that help keep your mouth clean. Brush your teeth three times a day, or after every meal. Floss your teeth daily. Use mouth washes to clean away the bacteria that remain. You can also use mouthwash in place of your toothbrush and toothpaste when you are too busy to brush your teeth, but always remember to prioritize your teeth over most things and to brush your teeth well when you finally get enough time.
Change your toothbrush once every three months. Toothbrushes wear off after daily use and are no longer as effective in cleaning your teeth as they were when they were brand new.
Visit your dentist regularly to check if your teeth are in perfect shape. Bad teeth are connected to heart problems. Infection in the gums enter the bloodstream and infect the blood vessels as well. This can help in giving you a heart attack or stroke.
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