Heart disease is one cause of death. The death rate is certainly going to go up with people's lifestyles are becoming increasingly worse. Starting from smoking, drinking alcohol excessively, eat fatty foods, and so on.
Well, here are 7 simple tips you can apply to optimize your heart health.
Breathing. Breathing deeply and slowly will reduce the workload of the heart, makes the heart stronger, work more efficiently, getting enough oxygen, reducing hypertension, and heart-durable.
Sleep. A study conducted in 2010 showed that people who sleep only six hours a day or less, his body at risk of having a lot of C-reactive protein associated with heart disease.
Walk. A study published in the New England Journal of Medicine states that walking fast for three hours a week will reduce the risk of heart disease by 30-40 percent. The study, conducted by researchers from Duke University Medical Center, Durham, USA, also suggests that brisk walking 30-45 minutes per day (or 2-3 hours per week) will maintain heart health.
Fruit. Consumption of fruit every day to support heart health. No need of expensive fruit anyway, enough of tropical fruits are cheap and easily obtainable. For example, bananas are rich in potassium is good for lowering high blood pressure and keep the heart muscle. Or papaya and oranges contain vitamin C, folate, fiber and carotenoids which are antioxidants and good for the heart. In addition, melon is also rich in vitamin C, potassium, and antioxidant carotenoids.
Vegetables. Various vegetables can be bought in the market is also good for the heart. Among them:
Spinach, contains vitamin C and beta-carotene that will maintain healthy arteries. Also rich in potassium and magnesium are essential to regulate the heart muscle and reduce hypertension. Folic acid can lower homocysteine levels which can cause heart disease. Peptide her, according to a study written in the Journal of Agriculture and Food Chemistry, can reduce hypertension.
Broccoli has a lot of heart protective substances, such as vitamins C, A, and sulforafan.
Tomatoes, is an excellent source of lycopene. The results of recent studies from Harvard said that consumption of lycopene reduces the risk of heart attack by 50 percent. That's because lycopene is able to prevent cell damage in the arteries.
Water. The study, published in the American Journal of Epidemiology in 2002 found people who drank more than five glasses of water per day, the risk of heart attack will be reduced to 41 percent. Water shortages will make the heart muscle to work harder and the blood becomes more viscous.
Smile. Smiles and laughter good for blood circulation, reducing the burden of blood vessels, and preventing heart disease.
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