{"id":3816,"date":"2022-05-13T11:04:06","date_gmt":"2022-05-13T05:34:06","guid":{"rendered":"https:\/\/digiqure.com\/blog\/?p=3816"},"modified":"2022-05-13T13:16:36","modified_gmt":"2022-05-13T07:46:36","slug":"make-your-heart-healthy","status":"publish","type":"post","link":"https:\/\/digiqure.com\/blog\/make-your-heart-healthy","title":{"rendered":"How to make your heart healthy with Diet, Exercise, and Lifestyle Changes"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3816\" class=\"elementor elementor-3816\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4d08ebb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4d08ebb\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8b863ad\" data-id=\"8b863ad\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-950db0a elementor-widget elementor-widget-text-editor\" data-id=\"950db0a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 20-08-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>The idea that you can reduce the risk of heart disease &amp; make your heart healthy by eating healthy or getting more exercise might seem far-fetched. After all, most people already know these things are beneficial! So, why are so many people still dying from heart diseases? While it may not be as common as it once was, heart disease is still a leading cause of death in India.<\/p><p>Hearts of both men and women are susceptible to this disease, and it can strike anyone at any age. Fortunately, there are plenty of simple, sustainable options on how to make your heart healthy without taking prescription drugs or undergoing invasive surgeries.<\/p><p>Here\u2019s what you need to do to start improving your heart health.<\/p><h2>How to make your heart healthy? Given below are some tips &#8211;<\/h2><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Know the basics of heart health<\/span><\/i><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Eat a healthy diet<\/span><\/i><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Exercise regularly<\/span><\/i><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Limit or minimize salt intake (sodium)<\/span><\/i><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Say no to alcohol and smoking<\/span><\/i><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Cut down on sugar intake<\/span><\/i><\/li><\/ul><p><span style=\"font-weight: 400;\">Now let\u2019s discuss these points one by<\/span><span style=\"font-weight: 400;\"> one in detail.<\/span><\/p><h2><b>Know the basics of heart health<\/b><\/h2><p><span style=\"font-weight: 400;\">Our circulatory system, which consists of a network of blood arteries that pumps blood throughout your body, is led by your heart. It also controls your heart rate and blood pressure by collaborating with other physiological systems. Your heart&#8217;s performance is influenced by your family history, personal health history, and lifestyle.<\/span> <span style=\"font-weight: 400;\">The first step to improving your heart health is to know what you\u2019re doing wrong. <\/span><\/p><p><span style=\"font-weight: 400;\">A lot of heart disease can be prevented by simply making small lifestyle changes, so it makes sense to know what you\u2019re doing wrong before you correct those mistakes. For one, you need to know your risk factors for heart disease. Once you have this information, you can start working towards a healthier lifestyle to reduce your risk of developing a cardiac disease.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6be418e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6be418e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3727c39\" data-id=\"3727c39\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fd4e994 elementor-widget elementor-widget-image\" data-id=\"fd4e994\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 20-08-2023 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" fetchpriority=\"high\" width=\"1000\" height=\"1000\" src=\"https:\/\/digiqure.com\/blog\/wp-content\/uploads\/2022\/05\/EatHelathy.jpg\" class=\"attachment-large size-large wp-image-3817\" alt=\"EatHelathy\" srcset=\"https:\/\/digiqure.com\/blog\/wp-content\/uploads\/2022\/05\/EatHelathy.jpg 1000w, https:\/\/digiqure.com\/blog\/wp-content\/uploads\/2022\/05\/EatHelathy-300x300.jpg 300w, https:\/\/digiqure.com\/blog\/wp-content\/uploads\/2022\/05\/EatHelathy-150x150.jpg 150w, https:\/\/digiqure.com\/blog\/wp-content\/uploads\/2022\/05\/EatHelathy-768x768.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" loading=\"eager\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8e47fd6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8e47fd6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3b76e1f\" data-id=\"3b76e1f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ad3d3c3 elementor-widget elementor-widget-text-editor\" data-id=\"ad3d3c3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3><b>How to make your heart healthy by taking a balanced diet? Here is the guide.<\/b><\/h3><p><span style=\"font-weight: 400;\">One of the first things you can do to improve your heart health is to start eating a healthier diet. This will not only help you lose weight, but it will also improve your heart health by lowering your blood pressure and decreasing your risk of developing diabetes. The idea behind a healthy diet is to eat a balance of proteins, carbs, fats, and fruits.<\/span><\/p><p><span style=\"font-weight: 400;\">Eat a variety of fruits and vegetables daily. Choose whole grains for your grain foods. Avoid saturated fats like those found in meat, butter, and cheese. Proteins are essential for muscle growth, but they can also be metabolized as fat by the body if consumed in excess. Healthy carbs should be consumed in moderation, as they have been linked to improvements in blood sugar and insulin levels.<\/span><\/p><p><span style=\"font-weight: 400;\">Fats should be consumed in small amounts, as they are essential for metabolism and brain function. While fruits and vegetables are important sources of vitamins and minerals, they should be consumed in moderation, as they have been linked to increased risk of certain diseases.<\/span><\/p><h2><b>Exercise regularly<\/b><\/h2><p><span style=\"font-weight: 400;\">One of the most important things you should know about How to make your heart healthy is to\u00a0<\/span><a href=\"https:\/\/digiqure.com\/blog\/fitness-journey\" target=\"_blank\" rel=\"noopener\">exercise regularly<\/a><span style=\"font-weight: 400;\">. This will not only help you lose weight and feel more energetic, but it will also lower your blood pressure and decrease your risk of developing diabetes. There are a lot of different exercises you can try, so make sure to try something new every week.<\/span><\/p><p><span style=\"font-weight: 400;\">For example, instead of running, try biking or swimming. You can also try specific movements that are good for your heart, such as push-ups, lunges, and planks. Just remember that the more active you are, the healthier your heart will be.<\/span><\/p><h2><b>Limit or minimize salt intake (sodium)<\/b><\/h2><p><span style=\"font-weight: 400;\">High blood pressure, a risk factor for heart disease, can be caused by eating too much salt. Salt (sodium) restriction is an important component of a heart-healthy diet. According to the American Heart Association, you should:<\/span><\/p><p><span style=\"font-weight: 400;\">A healthy adult should consume no more than 2,300 mg of sodium per day (about a teaspoon of salt)<\/span><\/p><p><span style=\"font-weight: 400;\">Aim for no more than 1,500 mg of salt per day for most individuals.<\/span><\/p><p><span style=\"font-weight: 400;\">Although lowering the amount of salt you use at the table or in the kitchen is a good start, canned or processed foods like soups, baked goods, and frozen meals contain a lot of salt. Fresh ingredients and cooking your own soups and stews might help you eat less.<\/span><b><i><\/i><\/b><\/p><h2><b>Say no to alcohol or smoking<\/b><\/h2><p><span style=\"font-weight: 400;\">Finally, make sure you don\u2019t smoke. This is a proven risk factor for heart disease, as it has been linked to a decreased ability to remove blood from your arteries. As a result, your risk for heart disease increases. Not only does it increase your risk of heart disease, but it is also harmful to your lungs, your brain, your teeth, etc, increasing your risk of developing asthma and lung infections.<\/span><\/p><p><span style=\"font-weight: 400;\">If you already smoke, you should still make an effort to quit. Quitting has been shown to improve heart health by decreasing your blood pressure and decreasing your risk of developing diabetes.<\/span><\/p><h2><b>Cut down on sugar intake<\/b><\/h2><p><span style=\"font-weight: 400;\">Limit foods with added sugar, such as soft drinks, desserts, sweetened cereals, and candy. Limiting your intake of saturated and trans fats is a crucial step in lowering your blood cholesterol and lowering your risk of coronary heart disease. A high blood cholesterol level can cause atherosclerosis, an accumulation of plaques in the arteries that increases the risk of heart attack and stroke.<\/span><\/p><p><span style=\"font-weight: 400;\">Foods with added sugar provide calories but few nutrients to the diet; they also provide &#8220;empty&#8221; calories that add pounds to your waistline without filling you up!<\/span><\/p><p>\u00a0<\/p><h3><b>Conclusion<\/b><\/h3><p><span style=\"font-weight: 400;\">After going through all these tips, you now know how to make your heart healthy. Ultimately, the best way to improve your heart health is to make small, sustainable changes in your lifestyle. It might take a little effort, but the rewards are worth it. If you haven\u2019t already, try these out and see how they work for you!<\/span><\/p><p><span style=\"font-weight: 400;\">Your heart is in your hands. Take care of it.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Cut down on sugar and processed food, alcohol\/smoking, and including exercise in your daily routine are some tips that make your heart healthy.<\/p>\n","protected":false},"author":1,"featured_media":3818,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","footnotes":""},"categories":[5],"tags":[206,207,203,205,204,208],"_links":{"self":[{"href":"https:\/\/digiqure.com\/blog\/wp-json\/wp\/v2\/posts\/3816"}],"collection":[{"href":"https:\/\/digiqure.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/digiqure.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/digiqure.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/digiqure.com\/blog\/wp-json\/wp\/v2\/comments?post=3816"}],"version-history":[{"count":0,"href":"https:\/\/digiqure.com\/blog\/wp-json\/wp\/v2\/posts\/3816\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/digiqure.com\/blog\/wp-json\/wp\/v2\/media\/3818"}],"wp:attachment":[{"href":"https:\/\/digiqure.com\/blog\/wp-json\/wp\/v2\/media?parent=3816"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/digiqure.com\/blog\/wp-json\/wp\/v2\/categories?post=3816"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/digiqure.com\/blog\/wp-json\/wp\/v2\/tags?post=3816"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}