Living a long and happy life doesn’t have to be as difficult as it seems. This can be done with some precautions and lifestyle changes. For example, did you know that the leading cause of death – not just in America, but in the world – is heart disease?
Medical professionals use cardiology as an umbrella term for a group of diseases of the heart and blood vessels. These include coronary artery disease, arrhythmias, congenital heart defects, heart valve disease, and more.
Although there are no guarantees, reducing your risk of heart disease through lifestyle changes can significantly extend your lifespan, along with the quality of your extra years!
Below, we go over 7 things you can start doing today to improve your heart health and avoid heart disease.
1. Eat a healthy, balanced diet
We understand this goes without saying, but its importance cannot be overstated. Much of your heart health depends on what you put into your body each day.
A low-fat, high-fiber diet is recommended. This should include plenty of fresh fruits and vegetables and whole grains.
You should have no more than 6 grams (0.2 ounce or 1 teaspoon) of salt per day because too much salt will increase your blood pressure.
When it comes to fats, there are two types – saturated and unsaturated.
You should avoid foods that contain saturated fats, as they increase the levels of bad cholesterol (LDL) in the blood, which can cause complications. Foods high in saturated fats include meat, butter, lard, cream, cheese, cake and palm oil.
A well-balanced diet should include unsaturated fats, which have been shown to increase levels of good cholesterol (HDL), helping to reduce any blockages in the arteries. Foods high in unsaturated fats include fish, avocados, nuts, seeds, and olive oil.
Sugar is another thing that you should avoid, as sugar can increase the risk of developing diabetes, which greatly increases the risk of heart disease.
If you are wondering what types of foods you should incorporate into your diet to increase heart health, Just click here to read our blog on this very topic!
2. Be more physically active
A healthy diet mixed with exercise is the best way to maintain a healthy weight, which will greatly reduce your chances of developing high blood pressure.
Regular exercise can make your heart and circulatory system more efficient, reduce bad cholesterol levels, and keep your blood pressure at a healthy level.
Moreover, exercising regularly reduces the risk of heart attack. The heart is a muscle, and like any other muscle, it benefits from exercise. A strong heart can pump more blood around your body with less effort.
You don’t have to be a professional athlete to get these benefits. Any exercise, including walking, swimming or dancing, makes your heart work harder and keeps it healthy.
3. Maintain a healthy weight
What’s considered a healthy weight varies from person to person, but your doctor should be able to tell you — based on your height and body size — what a healthy weight should be for you.
Rapid weight gain due to eating unhealthy foods and lack of movement can have serious effects on your heart health.
4. Quit smoking
If you smoke and have stopped smoking – or if you have quit in the past – you are so far Reducing the risk of heart disease.
Smoking is a major risk factor for a common heart condition called atherosclerosis (the buildup of plaque inside the arteries that often leads to stroke or heart attack). Smoking also causes most cases of thrombosis in people under the age of 50 – a type of blood clot that restricts blood flow within the heart.
Kicking this habit will be difficult at first, but after a couple of weeks you will clearly see how harsh it feels and the effect it has on your body.
5. Reduce alcohol consumption
At the time of drinking, alcohol can cause a temporary increase in heart rate and blood pressure. In the long term, drinking above the guidelines can lead to a sustained increase in heart rate, high blood pressure, weak heart muscle, and irregular heartbeat.
It is recommended not to drink more than 14 drinks per week, and to spread these drinks over at least three days. You should also avoid binge drinking — having five or more drinks at once — as this increases your risk of heart attack.
If you drink regularly, consider cutting back or at least having drinks that contain less alcohol.
6. Keep your blood pressure under control
Blood pressure is one of the most important things that can affect your heart health. As such, it is important to keep it under control. The target blood pressure should be less than 140/90 mmHg.
You can keep your blood pressure under control by eating a healthy diet, exercising regularly, and sleeping well.
7. Get a good night’s rest
Insomnia is linked to high blood pressure and heart disease. Over time, lack of sleep can also lead to unhealthy habits that can hurt your heart, including higher stress levels, less motivation to be physically active, and unhealthy food choices.
Adults need between 7 and 9 hours of sleep each night. Babies, toddlers, and teens need more sleep to enable them to grow and develop. People over 65 should also get 7 to 8 hours a night.
If you are having trouble falling asleep, staying asleep, or both, it is important that you look for ways to help you achieve healthy sleep patterns. Not only will this help your heart, but it will also help your mood and overall health!
Fortunately, nature provides us with compounds that can help nourish and heal the heart.
Curcumin is one such compound.
Derived from the ancient root of turmeric, curcumin has been supporting people’s health thousands Years.
Recently, thousands of studies on the compound have shown how it benefits human health, particularly in the heart. 
The endothelium is what lines the inside of the heart and blood vessels. Endothelial cells release substances that control the relaxation and contraction of blood vessels as well as enzymes that control blood clotting, immune function, and more.
Taking curcumin has been shown to support the health of these blood vessels, which helps regulate your heart. 
It is also a major anti-inflammatory, which allows it to protect the heart. 
All of this is why experts believe that taking curcumin can significantly reduce the risk of heart disease.
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