Healthy Heart

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Your heart is a muscular organ that pumps blood to your body. It is part of the circulatory system, which has arteries, veins and capillaries and carry blood to and from areas of the body. It uses electrical signals to contract the heart walls, which provides a steady stream of blood with each contraction. The blood carries oxygen and nutrients. It also carries carbon dioxide (a waste product) to your lungs so you can breathe it out.

Your heart is a muscular organ that pumps blood to your body. It is part of the circulatory system, which has arteries, veins and capillaries and carry blood to and from areas of the body. It uses electrical signals to contract the heart walls, which provides a steady stream of blood with each contraction. The blood carries oxygen and nutrients. It also carries carbon dioxide (a waste product) to your lungs so you can breathe it out.

A healthy heart supplies the body with just the right amount of blood at a rate needed for it to work well. If your heart or circulatory system is diseased or injured, the body’s organs will not receive enough blood to work normally.

Although there are some things that you cannot control (age, genetics, gender), there are plenty of things you can control. Here are some of them.

Diabetes:

You may not be able to eliminate your diabetes, but you can work to keep it under control. Diet, exercise and medication will work together to decrease your risk of heart disease from diabetes.

Physical activity:

Get out of the chair! Sitting for long periods of time has been shown to have an unhealthy effect on blood fats and blood sugar. For a more invigorating exercise session, try dancing, which benefits not only your heart but also your brain. Exercise is not confined to the gym or the road. Even household activities can get you moving and provide a heart workout. And don’t forget activities such as yoga which combines mindfulness with balance, flexibility and strength. Research suggests that yoga has potential to reduce your risk of cardiovascular health.

Diet:

Are you looking for a heart healthy diet? Try the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension, and emphasizes fruits, vegetables, whole-grain foods, and low-fat or fat-free milk and milk products. It is rich in magnesium, potassium and calcium, as well as protein and fiber. It is low in saturated and total fat and cholesterol, and limits red meat, sweets, and beverages with added sugar. Following the DASH eating plan while limiting sodium may reduce your blood pressure even more. And while we are on diet, yes on the nuts and chocolate (as long as both are in moderation). These food sources have shown evidence of being heart healthy.

Moderate alcohol:

Moderate consumption of alcohol can help raise your good cholesterol (HDL), and might prevent blood clot formation and artery damage. Red wine in particular may be especially beneficial. Remember the alcohol use must be in moderation (1 to 2 glasses a day, maximum)

Get a dog or cat:

Research has suggested that owning a pet may improve your heart and lung function, and may lower your chances of dying from heart disease.

Decrease stress:

You can’t control traffic or stressful encounters but you can control your reaction to these things. Try deep breathing to quickly reduce stress. Walk when you can, especially outside. Even a five-minute walk can clear your head and lower stress levels.

Positivity:

According to research from Harvard, chronic stress, anxiety and anger may raise your risk of heart disease and stroke. Maintaining a positive outlook may help to stay healthier for longer. And laugh! Laughter can lower stress hormones, decrease inflammation in your arteries and raise your levels of HDL cholesterol (the good kind).

What will you do today to improve your heart health?