The human heart pumps about 5 liters of blood per minute. The heart rate increases with an increased cardiac activity which keeps the heart-healthy. Too much strain on the cardiac muscle can render the heart weak and incapable. Too little pressure or too much rest can cause the heart muscles to work inefficiently when it is required.
Therefore, keeping the heart healthy and giving enough cardiac activity so as to keep the heart muscles functioning and in shape is very essential. The cardiologists at the best cardiac hospital in Bangalore recommend a moderate 30 to 45 mins of cardiac activity every day that engages the heart and helps in good pumping of blood throughout the body so as to keep every part of the body fit and active.
10 ways to keep your heart healthy
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There are many ways to keep the heart-healthy. Some people swear by a good diet whereas some others believe it is through exercise. But the right method is the combination of both a good diet and moderate exercise every day. Below are some of the best methods that one can involve in to keep the heart healthy and maintain good cardiac health:
Balanced, Healthy Diet
Consuming a heart health-friendly diet is the first step towards a healthy heart. A good and balanced diet must consist of whole grains, lots of fresh fruits and vegetables, protein, and a small portion of healthy fat that helps in keeping the muscles fit.
Moderate exercise is necessary for everyone to keep the bodyweight under check and to burn all the excess calories we consume. A healthy BMI aka body mass index is a key to a healthy heart.
Including cardio in workouts can help in improving heart health majorly. These activities focus on improving heart functions by increasing cardiac output such as swimming, running, aerobics, using the EFX, etc.
Include healthy fat in your diet and limit all unhealthy fat so that there is more HDL and less LDL and Triglycerides in the body. Healthy fats include fat from plants such as avocados, nuts, and animal fat such as Omega 3 fatty acids.
Consult a good cardiologist from one of the best cardiac hospitals in Bangalore to keep a check on heart health. A test every year from the age of 35 helps in keeping track of heart health.
Smoking is extremely injurious to the body and quitting smoking helps in maintaining good heart health.
High levels of stress can completely mess up heart health and cardiac output by placing stress on the heart rate. Manage stress levels with exercise, yoga, and meditation.
Blood Pressure and Cholesterol
High blood pressure can damage the heart output and place pressure on the blood vessels. High amounts of cholesterol clog the arteries and reduce the blood flow, eventually weakening the heart. Watch out for high blood pressure and cholesterol and keep them under control.
Alcohol consumption should be kept to a minimum and some types of alcohol such as purified white alcohol may not be good for the heart. Cut down on the level of alcohol consumption for a healthy heart.
Dark Chocolates and Red Wine
The resveratrol and Catechins in red wine help in keeping the heart healthy so a small quantity of red wine is advisable for the heart. Flavonoids and antioxidants in dark chocolate help maintain heart health.