Five Steps To Better Cardiovascular Health
Cardiovascular diseases, right from heart failure to coronary artery disease, account for among the highest number of deaths in the country. Taking the proper measures to keep your heart healthy should be an important part of your health regimen, no matter what your age. A healthy heart will keep you more energetic, more productive and help you stay fit and happy.
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Step 1: Exercise
Exercise is very important to improve the blood circulation within the body. Regular exercise is necessary to stay fit and help your body function smoothly. Even if you are not used to physical exercise, you should try to get at least an hour of exercise four days a week. You can always start with easy kinds of workouts and then increase the intensity as your stamina starts to build up.
Step 2: Quit Smoking
Nicotine, one of the main ingredients used in cigarettes, constricts the blood levels. This restricts the blood flow in the body and it can cause high blood pressure. It may not be easy for a smoker to quit smoking but it is important to try and kick the habit since smoking can cause different kinds of problems. Alcohol consumption should be limited too. Even though a couple of drinks once in a while won’t usually cause any harm, continuous alcohol consumption can lead to high cholesterol and affect your cardiovascular health.
Step 3: Cut Down on the Salt
Extra sodium in the system can lead to heart disease. The sodium intake in your regular diet needs to be consciously reduced if you want to stay healthy. Besides the salt which you sprinkle into your meals, you also need to be aware of high sodium levels that are present in most junk food. Try cutting down on the chips and the other snacks that you munch on throughout the day.
Step 4: Increase Your Fish Intake
You should try to include fish in at least one meal every week. It is important to have a balanced and healthy diet if you want to improve your cardiovascular health. Fish has a high content of omega-3 fatty acids which are very good for your system.
Step 5: Check your Blood Pressure
In order to keep a check on whether your diet and exercise plans are working, you need to constantly check your blood pressure. Don’t worry, you don’t need to keep visiting your doctor to see if you have high blood pressure. You will find these monitors in most grocery or medical stores. Invest in a good blood pressure monitor and check your pressure regularly. There will be fluctuations once in a while but as long as the reading stays below 140/90, you will be fine. If it goes above that, visit your doctor immediately.