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Ways to Naturally Improve Your Heart Health

by Editorial Team September 7th, 2019 | Heart Health
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Did you know that heart disease is one of the leading causes of death in the country? In fact, more people die each year from a heart-related condition than those who are diagnosed with cancer. As the heart is a vital organ for survival, learning how to take care of it is essential to your overall wellbeing. The good news is, you can take steps to improve your heart health.

Whether you’ve been diagnosed with high blood pressure, high cholesterol, suffered a stroke, had a heart attack, or you simply want to prevent these things from happening, taking these steps listed below can help.

Quit Smoking

Smoking does significant damage to the heart. The carcinogens released into the body as you inhale reduces the oxygen levels causing your heart rate to increase and your heart to pump faster. It can also lead to an increased risk of heart disease, stroke, or death. There are lots of ways to quit smoking. You could go cold turkey, get medications from the doctor, go on the patch, use chewing gum, or wean yourself off of nicotine with vaping.

Put Down the Salt

Salt can be almost just as addictive as sugar, but when consumed in large quantities it can wreak havoc on your blood pressure and increase your risk of a heart attack or stroke. Keep in mind that cutting back on your consumption of salt does not just mean stop sprinkling it on food or using it in recipes. It also means watch the sodium content in other products that you eat.

Reduce Stress

Stress is another factor that could have a negative impact on your heart health. When your body is stressed it goes into fight or flight mode in which it releases adrenaline. This adrenaline then causes your heart rate to increase and your blood pressure to rise. When experienced on a regular basis, this can increase a person’s chances of developing heart disease.

Find ways to combat stress in your life. Lighten your load by learning to say no and prioritizing. Talk to your employer if you work in a stressful environment. Get organized at home. Finally, learn how to relax when you feel stressed. Whether it’s getting a massage, taking a nap, or reading a book you have to find ways to keep your blood pressure and heart rate down.

Get Active

Exercising helps your heart in two essential ways. It helps you to maintain a healthy weight which is imperative to your heart. Too much weight causes unnecessary strain on the heart. Exercising also helps to reduce your risk of heart disease by reducing stress and strengthening the heart muscle. Try to work out at least 3-5 times a week for an hour to make a significant difference.

Get More Sleep

Getting between 6 and 9 hours of sleep each night is vital to your heart’s health. Limited sleep increases your blood pressure and also increases your stress levels. If you’re having a hard time getting to sleep try things like improving your sleeping environment or starting a bedtime routine. You’d be surprised what wonders a new mattress and pillows or a soothing bath can do for your sleep. If, however, you suffer from insomnia, talk to your doctor about your options for treatment.

Change Your Diet

Whether you know this or not your diet plays a significant role in your heart health. Consuming too many salty or overly processed foods can increase your risk of not only weight gain but high blood pressure, diabetes, or stroke. You can improve things by incorporating heart-healthy foods into your diet. This would include things like leafy green vegetables, whole grains, berries, and fatty fish.

Your heart is the organ responsible for pumping blood throughout your body. When it stops working effectively it can cause serious complications and even lead to death. Whether you’ve been diagnosed with heart disease or you simply want to keep your heart healthy, the above-mentioned tips when followed regularly can make a big difference. 

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All health and medical information is provided for educational purposes and is not meant to replace the medical advice or treatment of your healthcare professional.