Heart disease is responsible for taking the lives of more than 73,000 people in the UK annually. Approximately one in 10 women and one out of every six men will die from complications associated with the heart.
Angina, the most common form of coronary heart disease, affects an estimated 2 million out of the 2.3 million people in the UK living with Congenital Heart Defect, or CHD. Here are some science-based methods to keep your heart healthy and functioning at its best!
Tips For Keeping Your Heart Disease-Free
Simple diet and lifestyle changes have a big impact on your heart. Just a little tweak here and there can lead to a decreased chance of developing heart disease.
- Don’t Smoke!
Cigarette smoking fills your lungs with a dangerous level of chemicals that have been shown to affect heart health. In addition, smoking leads to higher blood pressure and an increased risk of strokes and heart attacks by constricting the blood vessels.
Even those who smoke fewer than five cigarettes per day may be putting themselves at an increased risk for developing heart problems. Nicotine may contribute to cardiovascular disease by causing lipid abnormalities, insulin resistance and blood cell/blood vessel dysfunction.
Additionally, carbon monoxide can worsen heart problems by contributing directly to atherosclerosis, a disease caused by the buildup of plaque in the arteries. Carbon monoxide also binds to hemoglobin and prevents the amount of oxygen that it carries throughout the body.
- Walking and Laughing For Improved Heart Health
You don’t have to be a long distance runner to reap the benefits that exercise can do for your heart. Vigorous walking is just as good! According to a 2013 study, moderate walking and vigorous running produced the same risk reductions for diabetes, heart disease, hypertension and hypercholesterolemia. No matter what type of exercise you choose to do, staying consistent is key.
In addition to walking, laughter has been found to benefit the heart in several ways. Laughing increases the blood flow and reduces the risk of the hardening of arteries, which can be a contributing factor to heart disease.
- Eat More Plants!
Plants are full of antioxidants, which have been shown to have protective effects on the heart. According to the Journal of Clinical Pathology, antioxidants fight free radicals that may otherwise disrupt normal cell function. By preventing free radicals from inducing tissue damage, antioxidants may reduce the risk of developing atherosclerosis.
Antioxidant-rich foods include fruits such as berries, kiwi, and oranges and vegetables such as green leafy vegetables, beans, artichokes, nuts and cocoa. The best way to make sure you are getting in your daily supply of antioxidants is by taking a high quality supplement such as Spectrum Vibrance.
One scoop of Spectrum Vibrance provides 4.5 servings of fruit and vegetables, which may otherwise be hard to fit into your diet. Spectrum Vibrance can be used to maintain heart health by protecting cells, stimulating and regulating the immune system and supporting normal hormonal functions.
- Reduce Stress.
Chronic stress has been linked to cardiovascular disease. According to a 2012 study, chronic stress predicts the occurrence of coronary heart disease. Feeling stressed at work or socially isolated may also increase your risk of developing heart problems.
Exercise is a great way to cope with stress. In addition to walking and laughing more, which may help reduce stress as is, try making a conscious effort to unwind at the end of each day. This may be done by chatting on the phone with a friend who always make you feel good or by soaking in a hot bath.
Further Support For Keeping Your Heart Healthy
Supplementing is a great way to ensure you are getting the proper nutrients to maintain heart health. According to a 2015 study published in Circulation, omega 3 fatty acids lower triglyceride levels, increase “good” cholesterol levels, and decrease pathways that lead to clogged arteries, which helps maintain proper blood flow to the heart.
Omega 3 fatty acids may also reduce the risk of developing an abnormal heartbeat as well as reduce inflammation in the body and decrease atherosclerosis. One serving of UnoCardio provides all the omega 3 support needed to maintain a healthy heart with at least 910 mg of the super supplement in its most readily absorbed form.
In addition to supplementing, try getting out in nature to reduce some stress and improve heart health. According to a 2013 study published in the Journal of Alternative and Complementary Medicine, making direct physical contact with the earth, such as walking around barefoot in the grass, may reduce your risk for developing cardiovascular disease. The study showed that two hours of “grounding” may reduce blood viscosity and clumping for one of the simplest and cheapest ways to maintain heart health!