Getting serious about your health is something everyone should do. Specifically, your cardiovascular health. Heart disease is the leading cause of death in the United States. Roughly 647,000 people die from it every single year.
That’s about one death every 37 seconds!
Those statistics are truly frightening, but they don’t have to be. There are things everyone can do to improve their heart health to lead a long and happy life. At first, it might seem like hard work, but it gets easier if you just keep at it. Another great thing is that it doesn’t take a lot of time.
So, you won’t have to worry about disrupting your work or interrupting that important criminal justice or master’s in business analytics online classes you’ve been taking. You just have to commit to improving your life and you’ll be on your way.
1. Get Moving
You already know the first thing you’re going to want to start doing is to get moving. According to the American Heart Association, adults should aim for 150 minutes of moderate exercise every week. If you prefer tougher workouts, aim for 75 minutes of vigorous activity. Don’t try to shove in all of the exercise in one day. Instead, you are going to want to spread it out over the week.
Here are some examples. Aim for 25 minutes of these types of exercises six days a week:
- Swimming
- Walking briskly
- Riding a bike
- Running
- Jumping rope
If you want to shorten the time you have to put in work, you can do high-intensity interval training (HIIT). This is when you alternate between high intensity and low-intensity intervals. These exercises will help you lose weight and build muscle, improving your heart health.
2. Eat This, Not That
If you are on a journey to get fit, the toughest part might be the change to your diet and knowing what you are eating. A heart-healthy diet is low in sodium and saturated fat.
According to the Mayo Clinic, you can help reduce your risk of heart disease by controlling your portion size and not eating until you feel stuffed. Make sure you are eating enough fruits and vegetables. You want to incorporate them into all of your meals and your snacks. Consider adding a vegetarian meal or two.
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Heart disease is one of the leading killers of American men, with more than half a million suffering heart attacks each year.
While there have been fewer deaths in
recent years due to medical advancements, the number of men who are being
diagnosed with heart issues remains high, and prevention is better than cure.
Here are a few
ways to improve your heart health. For more information and advice, visit https://thenewalpha.com/
Eat
good fats.
Eating the right kind of fats is crucial
for keeping the heart healthy. Diets high in saturated fats such as red meat,
trans fats found in processed and fried foods, and hydrogenated oils can clog
arteries and cause high levels of cholesterol. By comparison, unsaturated fats
are proven to be good for heart health. Eat foods rich in these fats, such as
nuts, avocados, and olive oil to raise your good cholesterol and lower your bad
cholesterol.
The omega-3 fatty acid is also proven to
prevent heart disease, so adding oily fish to your diet twice a week can also
improve your heart health. These fats are also present in walnuts and flaxseed,
so sprinkle these on salads or cereals for a heart-healthy boost.
You should also up your intake of fruits
and vegetables, as these foods are high in fiber and antioxidants. They also
keep blood pressure levels healthy. High blood pressure increases the risk of a
heart attack. This is because they’re packed with potassium, which is proven to
lower blood pressure.
Get a check-up.
More
than half of American men don’t get regular medical check-ups, and many don’t
even know they’re at risk of a cardiac event. Conditions such as high blood
pressure and diabetes may have no symptoms, but can hugely increase the risk of
a heart attack. Make annual visits to your doctor, and any potential problems
are more likely to be caught early.
Exercise.
Obvious
and essential. Many men don’t exercise regularly, and the older we get, the
harder it is for us to get motivated to start a new regimen. Simply lifting
weights isn’t enough. Men need 30 minutes of cardiovascular exercise, such as
aerobics, running, or swimming five times a week. Make it vigorous. You need to
be breaking a sweat for it to work.
Quit smoking.
There
are tens of millions of men in the United States that smoke, but smoking, even
chewing tobacco, is a major risk factor for heart issues. If you’re a smoker,
it’s time to quit. We know it’s hard, but ask friends and family for advice and
talk to your doctor about any help they may be able to offer you.
De-stress.
Men
tend to handle stress by keeping it all inside. This type of chronic stress can
lead to increased risk of heart disease. If you don’t feel comfortable talking
about the things that are causing you stress just yet, try other techniques
such as breathing techniques, massage, or meditation.