Generally, to keep their heart healthy, people do three things like staying active, choosing nutritious food and tossing bad habits like smoking. But rather than this, is there any faster way to give your heart an extra boost?
While swiping your phone or watching TV, you may saw ads regarding natural remedies that can treat your heart and help you in living a longer life. But the question is, do they work? A panel of heart experts and some pharmacists take a look at some common herbal supplements and tell you which one will work and which one is just hype.
Take a DASH diet
A recent discovery regarding the health of the heart is the impact of inflammation can have in contributing or causing heart disease. Inflammation occurs when the body’s protective immune system attacks and damages your body tissues. Moreover, it’s a symptom of arthritis, then it can also occur in the inner lining of your arteries.
To reduce the inflammation, you can include a Mediterranean diet which is mostly plant-based foods, legumes, nuts, healthy fats and whole grains using spices and herbs to season foods instead of salt. Many heart association recommends opting for the DASH diet which stands for Dietary approaches to stop hypertension.
It has been shown to lower blood pressure as effectively as first-line blood pressure medication. This diet includes less refined grains, reduced salt and is rich in potassium, magnesium, fibre and calcium.
Avoid food which is chemically modified and high sugar food
Studies have shown that the health care community has been misplaced fear of fats. There are two types of fats – good fats and bad fats. Good fats can be very beneficial to your heart. For example, an egg which is high in cholesterol is now considered as good for you because the cholesterol raised is the healthy HDL cholesterol.
So, instead of worrying about fats, worry about the quality of your food which is chemically modified and have trans-fat or can raise your sugar level. The saying “you’re what you eat” comes true when it comes to health. While many food industries are taking care of it but as a consumer, make sure you read the labels and know what exactly you’re consuming.
Add exercise to your routine
Regular exercise will significantly help to improve cardiovascular health. This should include moderate to high-intensity activities such as cycling, climbing stairs, swimming, jogging, playing sports and many more.
The heart experts have several different recommendations that you can schedule during your workout.
- Add 150 minutes for moderate or intensity aerobic activity or both throughout the week.
- Get up and move throughout the day. Slow activity is better than none.
- Include activities like moderate to high-intensity muscle-strengthening twice per week.
Before and after, it is essential to warm up and cool down for 5 to 10 minutes. Exercise has additional benefits like stress-reducing, which can also help prevent heart problems.
Reduce the stress level
Mental and physical stress can lead to higher heart rates and therefore increased cardiac demand. You can use relaxation techniques like meditation. It will help you reduce the stress and decrease your risk of heart disease. Of course, there are many other forms of relaxation that may achieve the same effects. You just have to ensure that it suits you properly.
You can include meditation like yoga and tai-chi will be helpful along with massage therapy. Moreover, this exercise reduces blood pressure too.
Take herbal supplements
Herbal supplements such as naturopathy medicine can be a safe and drug-free way to reduce the risk level of heart diseases. But what does naturopathy do? It teaches patients a better lifestyle to prevent diseases from occurring in the first place.
Naturopathic doctors can easily recognize the stages of heart disease that requires medication. However, herbal extracts and proper herbal supplements specific to an individual can help to improve many risk factors includes obesity, high LDL cholesterol, diabetes, or high blood pressure. Other risk factors are age, gender and genetics.
Thus, while people can’t control all risk factors regarding their heart’s health, these tips will help them to improve their lifestyle and some nutritional intakes. That can significantly alter the degree of individual heart risk.
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