Category Archives: Heart Health

Essential Things to Do Every Day to Keep Your Heart Healthy

Maintaining a healthy diet and exercising have a beneficial effect on the health of your heart. Well, a healthy heart leads to better brainhealth as well, but that’s a story for another day. The efficient functioning of your heart will eventually determine how long you live, so how do you keep your heart in prime condition? Let’s look at some of the ways you can do so.

1. Avoid Sitting For Too Long

Even though you might be exercising every day, sitting for long periods is detrimental to your health, according to recent studies. It may cause you to develop a blood clot in your veins, but apart from that, other consequences can be dire. When you sit for too long at a time, you increase the probability of experiencing a cardiovascular event by 147%, and chances that you will die of a cardiovascular problem increase by 90%. So, take some time during the day to walk around, and don’t forget to do some exercises.

2. Do NOT Eat Trans Fats

Although fats are an essential part of your diet, the fats you need are polyunsaturated, unsaturated, and saturated fats, but no trans fats. You increase the risk of getting a stroke or a heart attack by taking trans fats, which disrupts the balance of your blood cholesterol levels. The levels of bad cholesterol increase, while good cholesterol levels decrease. You get trans fats from margarine, pastries, and snacks. When looking at your food labels, avoid packaged foods containing any amount of trans fats or partially hydrogenated oils. Only go for packaged food that has zero trans fat.

3. Keep Smokers At Arm’s Length

You can develop heart disease out of no fault of your own except that you spend an inordinate amount of time with smokers. Your risk of developing heart disease increases to about 30% above average when you get exposed to secondhand smoke either at work or home. Even if you do not smoke, when your blood cholesterol is high, or you are hypertensive, you are at greater risk of heart disease when you stay around people who are smoking. Do yourself and your children a favor by keeping away from smokers and setting your boundaries.

4. Get Ample Sleep

Having a healthy heart depends on how much sleep you get every day. Despite having other healthy habits, you cannot have a healthy heart without getting enough sleep. You need to sleep for seven to eight hours each night if you want to avoid stroke or heart attack. Depriving yourself of this much-needed rest disrupts your biological processes, such as inflammation and blood pressure. Don’t ignore your sleep apnea if you have it. If you leave it untreated, you might get an irregular heartbeat or even heart disease.

5. Take Good Care Of Your Teeth And Gums

Your overall health depends on how good your oral hygiene is. If you have periodontal disease, you are more likely to get heart disease as well. When there is a build-up of bacteria in your mouth, they can find their way into your bloodstream and cause an elevation in your c-reactive protein levels. This protein indicates that your blood vessels are inflamed, and this inflammation increases your chances of getting a stroke or heart disease.

As you can see, keeping your heart healthy is not just about exercising and keeping fit. There are other factors, which seem innocuous at first, but contribute significantly towards heart health. Give heed to these and see yourself living a longer life than your peers.

5 Cardio Exercises That Help You Burn Fat Fast

Cardio exercises benefit your body in various ways. Apart from boosting your immunity and mood, they help with circulation, maintaining a lean figure, and keeping your heart healthy. Most importantly, cardio exercises help in burning excess fats, even when you are not working out. Here are some cardio exercises you might want to try out to consume at least 400 calories per hour.

1. High-intensity Interval Training

Incorporating this into your workout routine will help burn six hundred calories per hour. In this kind of workout, you quickly exercise intensely for about twenty or thirty seconds and then rest for short periods of between ten and twenty seconds. It works on both aerobic and anaerobic systems of your body by increasing your heart rate and improving your cardiovascular health. It burns more calories and reduces your body fat in very little time. You can do these exercises in conjunction with carrying weights, swimming, running, or cycling.

2. Boat Rowing and Kayaking

If you want a complete body workout, then these are the exercises in which you should participate. Going for thirty minutes while rowing will burn not less than 250 calories. It implies that you can consume about 600 calories, or at least 500, in an hour of rowing. This exercise works out several muscles right from the shoulders down to the hamstrings.

3. Kettlebell Workouts

You could use kettlebells to get the highest impact from your time working out. This exercise can include cardio and strength training and can give you a workout having a higher intensity within a shorter timespan than regular strength training. Kettlebell training improves your balance, flexibility, muscle strength, and cardio endurance while burning up to twenty calories each minute.

4. Brisk Walking

When you are out of options, or you just need a simple workout routine, then walking would do the trick. Anyone can benefit from walking, but only if they do so at a pace that is moderately fast and brisk. Regularly doing this helps with bodyweight maintenance, improving your mood, balance, and coordination, and strengthens your muscles and bones. You can walk indoors using a treadmill, or you can go outdoors, but whichever environment you choose, you should walk faster, longer, and more frequently if you hope to get the most benefit out of it.

5. Skipping

At a calorie consumption rate of about six hundred per hour, skipping is among the best cardio exercises you can do to lose weight, build bone density, and strengthen your heart and legs. The impact of jumping rope is much lower than running, but this exercise is an excellent plyometric workout that quickly and effectively burns calories.

6. Bicycle Riding

Cycling is not only suitable for children, but it is also an excellent form of exercise for adults. This low-impact exercise is comparable to high-intensity impact training in the number of calories burned per hour. It improves your heart health while also strengthening your leg muscles and giving you vitamin D and fresh air.

Just like walking, you can cycle indoors or outdoors, depending on your financial means and personal preferences. The number of calories you burn will depend on your weight and the pace at which you cycle. The larger a person, the more calories they burn. You also burn more calories by cycling faster.

These cardio exercises will help you lose weight more quickly, improve the health of your heart, and lose body fat. You can do them simultaneously with strength training if you want to feel strong, healthy, and lean. From these examples, you can choose the type of workout that you prefer.