5 Habits To Change To Improve Heart Health

  • There are clear-cut approaches to reduce your chances of cardiovascular and coronary heart diseases.
  • Heart-healthy lifestyles are the best option to protect your heart, improve your blood circulation and manage your cholesterol levels.
  • Even patients who are predisposed to cardiovascular and coronary heart diseases can improve with just minor changes into their lifestyles.

Change these habits to lower your risk of a heart disease:

1. Smoking

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Nicotine abuse causes one in every five deaths from cardiovascular diseases (CVD), per official reports on smoking and health. These calculated estimates increase with the number of cigarettes patients smokes per day. However, said estimates on coronary heart disease (CHD) decrease up to about 50 percent after one year without smoking cigarettes. Nicotine abuse impairs cells that line blood vessels, causing inflammation. This condition leads to lower beneficial high-density lipoprotein (HDL) and results in poor blood circulation because of increased the buildup of plaque (fat, cholesterol, calcium, and other substances) in blood vessels. This further restricts blood circulation and oxygenation.

2. Lack of Exercise

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One in four are not physically active and more than 6 in 10 don’t get enough exercise to do any good for their health. These couch-potato habits are detrimental to physical and mental health, and connected to increased chances of developing cardiovascular diseases. Research shows that inactive people are predisposed to heart conditions compared to those with regular physical activities.

Physical activities increase high-density lipoprotein, while decreases low-density lipoprotein. This improves sensitivity to insulin and lowers blood pressure. These regulations, adding physical activities into your routine, results in improved heart health, creates healthier, stronger blood vessels for better blood circulation. This does not require drastic changes into your routine either, 20-minute walking per day reduces the chances of developing cardiovascular diseases and burn calories instead of storing them as fat.

3. Your Diet

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Healthier diets are precursors to improved heart health. For most research publications, this means decreased saturated fat, which increase lipids in the blood, including low-density lipoprotein (LDL) cholesterol levels. Chances are, people with more meat products and less plant-based food products in their diets have high cholesterol levels.

The solution is simple: choose healthier food products. Fruits and vegetables, or other or plant-based food products that are low in calories and rich in dietary fiber are recommended to prevent cardiovascular diseases. Eating more fruits and vegetables could decrease the consumption of higher calorie food products, and stockpile on vitamins and minerals. These recommendations could decrease cholesterol levels in the human body and improve blood circulation.

4. Obesity

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In America, the prevalence of obesity is at 65 percent. Obesity carries repercussions including increased low-density lipoprotein (“bad” cholesterol) and decreased high-density lipoprotein (“good” cholesterol) cholesterol levels. The body stores what you eat in multibranched polysaccharide of glucose called glycogen. It is important to monitor where patients gain weight.

Research shows that glycogen over-stored around the abdominal area (called spare tires or beer bellies) are associated with increased chances of developing coronary heart diseases (CHD) and metabolic syndrome. Females are more vulnerable to heart problems related to abdominal weight gain. The research publications on potential health problems related to central adiposity (accumulation of fat around the abdominal area) reported about 40 percent of 116,000 female test participants developed CHD related to weight.

5. Stress and Hostility

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Research established that long-lasting stress stimuli — especially from financial, health, or marital problems encountered — contributes to coronary heart disease (CHD) development. For instance, research on physiological manifestations of stress indicated that test participants who experienced episodes of high occupational stress reported about 5 percent increase low-density lipoprotein.

Stress impairs endothelial functions that control vascular relaxation and contraction, blood clotting functions, and platelet adhesion. Endothelial dysfunction results in impaired metabolic processes, obstructive to triglycerides metabolism. This triglyceride build-up is delivered to the liver, producing “bad” and “very bad” of cholesterol.

Source: The Healthy

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