Your heart has “Omar” – here are 7 ways to keep him small

The American Heart Association recommends that individuals get at least 150 minutes of exercise per week. “This includes air exercises and weight pregnancy, such as using light dumbbells, walking or swimming,” said Lipur.

Dr. Nikki BartAnd heart failure and heart transplantation indicated that exercise can reduce blood pressure, improve cholesterol and help maintain a healthy weight.

What kind of movements are healthy – it can even be walking, dance, cleaning or gardening. Do you need some motivation? You find yourself an exercise friend. This can help you hold you and even provide an opportunity to catch up with a friend at the same time.

3. Reducing your stress levels

Whether you are constantly nervous from work or the endless tasks list at home, you will need to find ways to manage your stress levels for the health of your heart. According to the American Heart Association, chronic stress may lead to high blood pressure, which may increase the risk of heart attack and stroke.

I am not sure where to start? Exercise, meditation and breathing exercises are clarified that they help reduce stress levels and even increase endorphins. To help with this and any great pressure in your life – related to financing or providing care, for example – it may also be useful to see the processor. A mental health specialist can give you tools to help manage your anxiety.

4. Eat nutritious foods

This does not mean that you cannot get a cake, but you will also want to fill many of your meals with lean protein, fruits and vegetables.

“It has been proven that the Mediterranean diet, which includes a balance between fatty fish, nuts and legumes, is useful,” said Bart said. “Another good base is to get a” rainbow on your plate “, with a diet full of fresh fruits and vegetables rich in antioxidants.”

In addition, doctor. Elizabeth ClaudeThe Cardian Approved Heart Specialist from the Board of Directors, who is the founder and chief medical official at STEP One Foods, recommended a lot of full food fibers, omega -3 fatty acids, antioxidants and vegetable curtain. You can find these foods such as nuts, fish, milk, fruits and vegetables (among many others).

5. Stop smoking and vaping

Smoking and fees can be bad not only for your lung but also your heart is healthy, as you inhale chemicals when doing these activities.

“It can restrict a lot of these blood vessels, cause inflammation and affect blood pressure and heart rate,” said Claudas.

It may not seem like this, but the consequences of smoking will always add. If you are having difficulty quitting smoking, there is there Resources and other types of available assistance Through centers of control and prevention of diseases.

6. Get enough sleep