3 Steps to help your body fight Heart Disease

As February is observed in the United States as American Heart month the Newsfitness.com team have researched the 3 main steps that you can easily implement in your lifestyle that will help your body fight heart disease. These are during meal times creating a healthy heart conscious diet, completing regular exercise and quitting smoking.

Heart Healthy Foods

What are the foods that are highly recommended by the expert nutritionists that will help to fight off heart disease? Below is a list of a few foods that have previously been proven to aid the heart.  

1.)    Nuts

Nuts are an excellent source of Vitamin E especially almonds which contain healthy oils and fiber that helps keep cholesterol level low. A lower cholesterol will aid blood flow around the body. This is important as it means the heart doesn’t have to work as hard to meet the bodies blood demands.

2.) Tomatoes

Tomatoes are rich in antioxidants that help reduce free radicals that can damage the cells of our body. Tomatoes are also rich in Vitamin C, E and potassium that helps control blood pressure and prevent cancer and heart disease cataracts.

3.) Berries

Berries including acai berries and Blue Berries are rich in antioxidants that help subdue the damaging effects of free radicals in our body and prevent other chronic diseases. They are also rich in fiber and can lower your disease risks and even prevent memory loss.

4.) Beans

Beans have been found to have high levels of omega 3 fatty acids, protein and soluble fiber that can help lower risk of heart disease and other body ailments. When cooking, beans are a great substitute for other staple items such as potatoes and rice as they have a much lower carbohydrate levels.

5.) Salmon

Salmon contains a powerful antioxidant called astaxanthin that help fight free radicals within our body. Salmon is also an excellent source of omega 3 fatty acids that will help keep us away from heart disease.

6.) Whole grains

Eating your breads with whole grains which are full of fiber, magnesium, zinc and vitamins can reduce the risk of heart attack and prevent other diseases such as cancer and hypertension.

7.) Green Veggies

Green leafy vegetable are prime source of vitamins, magnesium, fiber, folic acid and many other nutrients that guards our heart and keep us healthy.

It is important to make sure that your dietary habits start to include the above foods. This will help your body to reduce the risk of heart attack, cancer and other diseases. Whilst a change in diet is essential it is also imperative to exercise.





Exercise Regularly to Help your heart

It’s a known fact that A Lack of regular exercise increases the risk of heart disease. Small or limited amounts of physical activity can be good for your heart if done regularly and over the long term.

How does Exercise help your heart? Regular Exercise will:

•    strengthening the heart muscle
•    making the heart more efficient
•    improving the flow of blood to the heart muscle and
•    improving the heart's ability to handle stress

There are many forms of Exercises however they should include some aerobic activities, resistive exercises, and other active recreational-leisure sports. The best kind of exercise for your heart is regular aerobic exercise. Aerobic exercise, such as swimming, bicycling, jogging, or walking, helps build up endurance. It should be done for at least 30 minutes 4 to 6 times a week. The frequency, duration, and intensity of the activity should be personalized to your level of fitness with the goal to increase over time. You can find a lot of different exercise articles here that will provide you with different types of excercises. Remember to find an exercise that you enjoy as you are more likely to continue with this into the future.


Quitting Smoking

The effects of smoking on your heart are devastating. Nicotine raises blood pressure and makes the blood clot more easily. Carbon monoxide robs the blood of oxygen and leads to the development of cholesterol deposits on the artery walls. All of these effects add up to an increased risk of heart attack. In addition, the poor circulation resulting from cholesterol deposits can cause strokes, loss of circulation in fingers and toes and impotence.

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One death from Heart Disease is a tragedy however the levels of Heart Disease within the US isn’t a statistic, it’s now at an epidemic level. The sad part of this tragedy is that this can be reversed. Following the Small changes to your diet, regular exercise and reducing or quiting smoking will provide you with a healthier heart to get the most from your life. What choices will you make?