Healthier Heart tips for common people
Healthier Heart Tips: Heart disease is a huge problems for many people around the world, especially in western countries where inactivity and overeating are abundant. And while there are medical steps that can be taken if and when your heart can’t keep up with your unhealthy habits, like a pacemaker and heart failure medications, the best way to ensure that you have a healthy heart is to treat it kindly by participating in heart-healthy habits.
Many heart healthy habits are the same as habits that keep your entire body healthy. If you have a lifestyle in which you are keeping trim and eating foods that are good for your body, the chances of your heart being healthy are great. But for those who need a little extra help, here are three tips for a healthier heart.
Hit Your Target Heart Rate While Exercising
Exercise is good, but in order for your heart to get the workout it needs, you must hit your target heart rate when exercising. To calculate your target heart rate while exercising, Heart.org states that you first must find your resting heart rate. For most adults, your resting heart rate should be between 60 and 100 beats per minute.
Once you’ve found what your resting heart rate is, you can get a rough calculation for your target heart rate by taking 220 beats per minute minus your current age. After you have your target heart rate number, try to participate in activities and exercises that will help you reach your target heart rate in order to keep your heart as healthy as possible.
Eat Heart Healthy Foods
There are many foods that are good for your heart—the trick is just knowing what those foods are. While many of the most popular healthy foods might not be what you would eat in your daily diet if you weren’t concerned about your health, heart healthy foods are generally common for most people to eat and enjoy eating.
According to WebMD, the top 11 heart-healthy foods are salmon, walnuts, raspberries, fat-free milk and yogurt, chickpeas, oatmeal, dark chocolate, olive oil, avocados, almond butter, and red grapes. By frequently eating these foods that are good for your heart, you will be well on your way to having great heart health.
Keep the Weight Off
Being overweight makes it much more likely that you will have issues with your heart. In fact, the National Institute on Aging has been able to pinpoint how weight affects heart health so well that they know that people with a BMI over 25 are at a much greater risk for not only heart disease, but also diabetes and other health related diseases. To avoid the risk of heart disease due to weight gain, men should try to keep their waistline below 40 inches and women should try to keep their waistline below 35 inches.
While there are many people who suffer from heart disease, there are simple steps you can take to put yourself at less of a risk of getting this disease. Implement the tips above for a healthier heart and a healthier you.