Your guide for a healthy heart

Your guide to a healthy heart

Why should we misuse our health, but when it is already too late to seek advice`s from the doctor !? We can take timely and entirely healthy actions, which do not require much effort to keep our body in good shape.

The heart is particularly sensitive to any drastic change not only in the time but also in the eating habits. It is strongly influenced by the content of some foods. A number of studies have shown that there are products whose consumption (in a certain amount) is beneficial to the functioning of the heart.

Here are some rules that you have to follow in order to have a healthy heart:

Rule №1: Eat vegetables, fruits and dishes with minimal thermal treatment

Vitamins and cellulose improves the overall performance of the body, inhibit the development of atherosclerosis and superimposition of cholesterol in the walls of blood vessels. Fishes, which have been proven rich in omega-3 fatty acids, reduce the risk of heart attack.

I love heart vegetables

Keep in mind that the thermal treatment almost all food products lose a lot of valuable substances.

Rule №2: Regular exercises, walking, running, cycling

Training and exercising support all muscles including the heart. During exercising the glucose is more quickly processed and are spent substances that would be superimposed on the most problematic areas.

Particularly suitable for the health of the heart are jogging, walking and swimming. The main condition which you should follow is to jog, walk or swim no less than 30 minutes at least 3-4 times a week.

If you do not like simulators in the gym, ride a bike or just walk in the park.

During the workouts monitor your pulse rate regularly – it must be a maximum of 110-130 beats per minute.

Rule №3: Use a moderate amount of alcohol

It is not necessary to completely give up alcohol. A glass of dry red wine a day (for example, during lunch) is of great benefit to the heart. A glass of red wine prevents heart attacks better than aspirin usage, at least according to some studies. The drink prevents the coronary vessels to be blocked with blood clots.

Red wine is rich in polyphenols – powerful antioxidants contained in the seeds of grapes. According to the recent studies, moderate alcohol consumption (1-7 glasses per week) reduces by up to 30 percent the risk of heart attack and stroke.

The safe daily rate of alcohol is 20 g of clear ethyl alcohol, which is equivalent to a glass of wine or 330 ml beer.

Rule №4: The size of the waist should not exceed that of the hips

According to statistics proper diet reduces by 57% the risk of heart attack. “Proper” weight allows avoiding many health problems, including heart diseases.

Waist above 89 cm, regardless of the height is a real threat for the health. Scientists identify so-called “fatty chain”: too much fat – a relative failure of insulin – increasing the concentration of glucose in the blood (diabetes type 2) – increase the level of cholesterol – the development of atherosclerosis and occurrence of elevated blood pressure.

From problems somewhere in this “fatty chain” are suffering people with abdominal obesity, i.e. the fats are accumulated mainly in the waist. From this perspective it is better to be with a “pear” figure (with waist narrower than the hips) than with an “apple” figure (a waist wider than your hips).

Rule №5: Quit smoking

Usually in the black PR of cigarettes are shown the soot in the lungs. But in reality smoking damages much more the heart. According to the World Health Organization, smoking is the second after atherosclerosis factor leading to the development of coronary heart diseases.

quit smoking for a healthy heart

What about a diet? What is typical for the diet of a healthy heart?

  • Milk can save us from heart problems. American scientists from Detroit have shown that daily use 2 cups skim milk reduced up to 2 times the risk of diseases of the cardiovascular system.
  • Products rich in vitamin E (vegetables, cheese, cottage cheese, legumes, vegetable oils), strengthen the heart, say researchers from the National Institute of Cardiology in the United States.
  • If you eat fish once a week you may reduce by up to 44 percent the risk of heart attack. Sea food protects against the development of different heart diseases.
  • Walnuts really prolong life (up to 7 years). According to prof. Harry Cooper from the University of California, the composition of the nuts full with substances that protect the heart from the harmful effects of cholesterol can extend your life.
  • Eating raspberries helps to strengthen the coronary arteries. Raspberries contain many vitamins C and P, which strengthen blood vessel walls, salicylic acid that normalizes blood clotting, potassium, copper and strengthening the heart, protecting us from stress.
  • Bananas normalize the heart rhythm. According to prof. Roger Mae from the National Laboratory “Argon” bananas are “a wonderful fuel that provides the nervous system with the necessary energy, which helps keeping the protein compounds in the heart muscle and recovers the balance of potassium which soothes the rapid heartbeat.”
  • Apricots protect against a coronary heart disease. Fresh or dried, thanks to their high content of potassium and vitamins, they are particularly useful for the prevention of diseases of the cardiovascular system, and also contribute to the adaptation of the myocardium to the workouts by people regularly practicing sports. It is recommended to eat a 150g dried apricots daily.
  • Oranges protect the heart from stress and viruses. It is known that citrus fruits contain lots of vitamin C and bioflavonoids that help its absorption. The soft part of the oranges contains pectin and other natural polysaccharides, which bind to heavy metal ions and radioactive elements and contribute to their elimination from the body. The use of 2-3 oranges a day is a good protection of the cardiovascular system from the unfriendly environmental factors.
  • This is also true about the tangerines that improve metabolism, help overthrow of overweight and unload the heart of excess load.
  • Grapefruit and its biologically active compounds help reducing of the blood cholesterol levels. It is also known that the grapefruit protects the heart from heart attack and stimulates losing body weight.

What to eat for a healthy heart

Even in the diet is needed not limitations but and persistence.

In fact, it is not so complicated. Pay more attention to what you eat and will significantly reduce the risk of cardiovascular disease. The right choice of food reduces the most important risk factors of heart disease: high cholesterol, hypertension, obesity.

The good news for the diseases of the heart and blood vessels is that most of them can be avoided. Genetics does play a role in them, but definitely it is the way of life that you lead. Of course, you cannot influence the first one but the second one is entirely under your control.

The most important thing is to understand that taking care of your heart, you choose to live longer and healthier, which affects both you and your loved ones and friends.

A choice for this is not so complicated – what you need to do is not to deny anything what your body really needs.

  1. Eat more fruits and vegetables. Take it for at least 4-5 times a day, in small portions, at relatively regular intervals.
  2. Prefer whole grains and those which are containing complex carbohydrates. They will fill you up relatively quickly without you have taken too many calories. For beans is typical that contain many complex carbohydrates.
  3. Every day, eat a low-calorie and low-fat food. At least 2-3 times a day in your meal you must have precisely such products.
  4. Try to be selective with the foods rich in proteins. Do not limit yourself with the same food containing proteins. Balance this type of product, alternating fish, chicken and other lean meat. They are rich in proteins and some vegetables – such as potatoes.
  5. Limit foods high in saturated fats. They lead to a rise in cholesterol and negative consequences. So avoid whole milk and its derivatives, fatty meats, desserts, spilling sugary foods. If you love to season the food with fat, use olive or canola oil.
  6. Eat plenty of fiber. Such there are many in the bran, nuts, legumes, fruits and vegetables.
  7. Keep track of your weight. Not necessarily to be with a perfect weight. Everyone knows how it feels best within certain limits of weight. Just try not to leave them. Obesity is a major factor in cardiovascular disease.
  8. Eat regularly. If you miss a meal often actually increase the possibility the next time to overeat. Furthermore, eat more frequently, your blood sugar will be relatively stable and there will be no peaks in the blood pressure. Thus will also maintain a good level of metabolism and regulate cholesterol levels in the blood.
  9. Reduce salt. You should not take more salt per day than 2,400 mg., less salted dishes allow blood pressure to remain lower.
  10. Move. The more you move the better your heart will be. Physical exercise helps blood move better, reduce blood indicators and raise the levels of “good” cholesterol.
  11. Do not dehydrate! The rule – at least 1 ½ liters of water per day is well known to everyone. Water is a liquid that is best absorbed by the body. Beverages containing caffeine dehydrate – is better not forget it if you are fan of coffee and black tea, at least a little increase the water intake.



About Jane Peterson

Jane Peterson is a supportive nutrition and fitness coach and registered dietitian nutritionist known for her health advices and innovative ideas to inspire and motivate people to reach their goals. She has a passion for personal training and enjoys motivating people, using specific exercise programs and track their progression for success. As a parent herself, Jane Peterson knows what it means to have to work hard to keep a good shape during pregnancy and after having a baby. She is interested about improving the way children eat, pediatric nutrition and family meal planning. Jane has several years of personal and professional experience and is practicing as a freelance food and health writer. She works personally with a small number of hand picked clients, transforming their health and their physiques using her four key elements of wellness: lifestyle, exercise, nutrition and supplementation.