The health of your heart is one of the most fundamental aspects of your overall wellbeing. Your heart controls the amount of oxygen that’s reaching your brain and organs. It has a profound effect on our breathing, alertness, and energy levels. Most people are fully aware that a heart in poor health can significantly shorten their lifespan. But many people are not aware of the ways in which we can make caring for our heart a lifelong priority. Some heart difficulties or defects are genetic. But a large proportion of heart heart health is not the luck of the draw. We can take a high level of personal control over what we do to our body and the effects that it has on our heart healthy. By addressing our diet and health vices like smoking and excessive alcohol consumption, we can have a major impact on our health and weight. This is turn helps our heart by not placing it under unnecessary strain. We can exercise more effectively. We can sleep better and stress less. We can also take care of more hidden aspects of our health like oral hygiene and high blood pressure. With attention to detail in a few small areas of our life and health, we can make a big impact on our heart. We’ll feel better, do more, and live longer. It can be overwhelming to know where to start, so begin with this simple things that you should know.
Oral Health is Important
It has recently been supported by several major studies that our oral health has a significant impact on other areas of the body. The heart and lungs in particular are vulnerable to problems and illness if we do not address issues with our oral hygiene. This is partly because both the mouth, heart, and lungs have made blood vessels. If infection in the mouth then gets into our bloodstream, it will quickly travel to the heart and lungs. Investigations are still ongoing. But health professionals widely recommend paying special attention to oral hygiene if we are at risk of heart disease. This is also true if we are taking steps to prevent it in the future. Links between gum disease and heart disease have been widely debated and discussed. The bacteria found in both health problems is similar, for example. The bacteria traveling through blood vessels in gum disease is also found in atherosclerosis. This is a build up of “plaque” that restricts or even completely stops blood flow. We can help to take preventative measures by visiting dental professionals and following their advice. Many people experience dental pain or discomfort in their gums. But a high proportion of them admit to waiting until it has become a serious and painful problem to seek professional help. This puts unnecessary stress and strain on our body. It could also be more expensive and time-consuming to correct. We should find a trusted professional close to us and do our research on whether they would be suitable for us. We can see more from EastIndyDentalCare.com or other reputable providers. Taking care of our gums and teeth has positive repercussions on our overall health and wellbeing. But it is perhaps particularly important when we are emphasizing the health of our heart.
Your Diet Is Crucial
Our food is our fuel. The type of fuel we put in a car has to be appropriate for the car and what we expect of it. It has to be of high enough quality for the car to run smoothly and always be topped up when it is running low. We wouldn’t expect a car to function well on poor or inappropriate fuel We should apply an identical principle to our body. We must ensure that the fuel we give to our body is appropriate for our age, gender, and activity levels. We should keep poor fuel or fuel that leaves nasty deposits to an absolute minimum. Diet and nutrition has a profound impact on the health of our heart both directly and indirectly. Directly, the nutrients we get affect the quality of our blood. We can become unwell or anemic on a poor diet. When our immune system is compromised, our organs don’t get the attention they deserve because our body is fighting an illness. Indirectly for the heart, food and nutrition affects our weight. Our weight, whether too low or too high, puts strain on the heart to help our body function well. Fortunately, we a few extra tweaks and raised awareness, we can improve our nutrition with a diet that is healthy and delicious. We should be particularly aware of saturated fats, salt, and sugar contained in our food. A high intake of salt has been linked to high blood pressure, and high blood pressure is linked to heart disease. Saturated fat can raise our cholesterol and make it difficult for our blood to be pumped effectively around the body.
Sugar can also have a knock-on effect on our weight and metabolism. Insulin spikes and sugar lows are not good for our heart over long periods of time, so we should try to regulate our sugar through diet. Wholegrains are an effective way to stay fuller for longer with minimum sugar. Oatmeal and wholegrain bread, rice, and pasta are high in soluble fiber. This acts in a way similar to a sponge in the digestive tract. It absorbs cholesterol which is can then be eliminated before it enters the bloodstream. Omega 3 fatty acids have also been linked to heart health. They can be found in healthy fats such as fish, flaxseed oil, olive oil and rapeseed oil. Kale, a healthy leafy green vegetable, also contains omega 3. We should try to ensure that our diet is rich in vegetables and antioxidants. Blueberries and other berries contain anthocyanins and flavonoids. These antioxidants have a key benefit to blood pressure as they can cause the blood vessels to dilate and stay flexible. If you’re craving something sweet, dark chocolate with a high cocoa content (60% or higher) is a great option. The polyphenols (antioxidants) in dark chocolate can be great for blood health. They can improve clotting, pressure, and inflammation. Vitamin C is great for heart health also and can be found in citrus fruits. It is worth remembering to eat them fresh and in relatively small quantities, however. A diet too high in acid can be harmful and fresh juices contain a lot of sugar. For protein, soya or tofu is a great alternative to red meat. It has protein, fiber, and vitamins but is low in saturated fat. We should add legumes and pulses like beans and lentils to our diet for heart health. They help our blood sugar levels to stay stable, too. Being aware of what you eat and enjoying treats in moderation is key for heart health and good health overall.
Stress Is Dangerous
We are all likely to experience a time in our lives that is stressful. Whether a strenuous workload, family commitments, or an unfortunate circumstance, we can become stressed. Stress is sometimes unavoidable, but how you deal with it can be in your control. It is a great investment in your health to find methods to cope with stress that you can use when you need too. Stress can put great strain on our heart. The body feels agitated and can be in constant “fight or flight” mode. Stress can affect our appetite and sleeping patterns, which in turn places greater strain on the heart. We should make coping with stress one of our top priorities. Communicating with others, seeking help in difficult times, and meditation all help stress. We should feel comfortable taking time out for ourselves to relax and unwind. It can be difficult to do this when we’re busy because we feel like we don’t have time. But taking that time can be a timesaver overall, because we return more positive and productive. We often get far more done after a rest than we do if we refuse to rest! During times of stress, remind yourself of the importance of staying calm and take methodical steps to cope. Talk to friends and family, get professional advice, pamper yourself or make a plan. Whatever you do to cope, stress should be dealt with quickly and effectively for the sake of your health.
Exercise
We should be aiming for some form of exercise on a daily basis. Experts say that even a twenty minute walk or vigorous housework can count towards a healthier heart. It doesn’t have to be strenuous if you are new to exercise or recovering from injury. But you should aim to build on your stamina and fitness bit by bit. Try to make fitness a part of your lifestyle and you will be more likely to stick to it and stay motivated. Walking to and from work or cycling on the weekends can be an easy addition. Or maybe you want to try something adventurous like training for a fun run or a sponsored hike. Setting goals always makes it easier to generate momentum in your exercise. The sense of accomplishment you’ll feel when you have achieved them will also motivate you to continue. If you’re lacking in confidence then joining a class or involving a friend can be a great way to start.
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