13 Tips For A Healthy Heart – Vigorous Herbs
You determine how healthy your heart is! With simple steps, you can influence how strong your heart becomes and stays. 13 tips for an all-around healthy heart.
Omega Rich contains Omega 3,6 & 9 fatty acids: Omega 3 helps in healthy weight management, maintaining your heart health, and your mental health as well!
You don’t have to turn your entire life upside down for your heart, the rule is small steps – big impact. Even slight changes in everyday life, exercised regularly, will keep your heart healthy for years. You can count on positive side effects: What strengthens your heart also protects against other physical illnesses. This will make you more resilient to psychological complaints such as burnout or depression. Movement is good for the heart, strengthens concentration, and lifts your mood. 13 tips for a healthy heart.
Healthy heart tip 1: do the right shopping
Heart-friendly nutrition starts in the shopping basket. Consciously take the time to stock up on heart-healthy foods at least once a week. In this way, you avoid reaching for the extra sausage roll or the chip bag when you are stressed. Better: Prepare healthy snacks and meals and bring them with you if you don’t have time for a quiet meal at home.
These foods are allowed in your heart-healthy shopping basket:
- Vegetable fruit
- Nuts, seeds
- Olive oil, linseed oil
By the way: One well-planned shopping per week is enough to have heart-healthy food ready for the next 7 days. If you don’t have enough time, frozen vegetables and fruits can help keep healthy, fresh foods close at hand.
Healthy heart tip 2: Become a flexitarian
Become a flexitarian – to love your heart! Flexitarians eat meat less often but prefer high-quality meat. Organic meat contains more vitamins and fewer harmful substances. Even so, it should not be consumed indefinitely. You don’t have to do without meat entirely, but those who eat less (red) meat can look forward to a healthier heart. We strongly advise against heavily processed meat products such as sausages and spreads.
Healthy heart tip 3: herbs instead of salt
Salt should be on a heart-healthy menu, but not in excess. It is better to season with herbs, chili, and pepper more often! Heart-healthy food doesn’t have to taste boring. Caution: There is a lot of salt hidden in many finished products, even if the food doesn’t taste that salty. Better to cook yourself as often as possible and not add salt.
Healthy heart tip 4: Omega-3 fatty acids
Fat isn’t generally bad for the heart. Saturated fatty acids from animal sources (milk, meat, eggs) should be consumed in moderation. On the other hand, unsaturated or polyunsaturated fatty acids from nuts, seeds, and high-quality vegetable oils strengthen the heart! Omega-3 fatty acids in particular are beneficial for the cardiovascular system.
These foods and drinks are rich in heart-healthy fatty acids:
- Salad with olive oil dressing and walnuts
- Guacamole with whole-grain chips
- Whole grain oatmeal with blueberries and 1 tbsp linseed oil
- Homemade green smoothies with a little nuts or seeds
Healthy heart tip 5: Less sugar
Not only is too much salt bad for your heart, but sugar too! Natural fructose contained in fruit is less harmful because it has a balancing effect on many different healthy phytochemicals and fiber. Pure sugar, for example in sweets and pastries, has a weakening effect on the heart and should only be consumed occasionally.
Here’s how you can slowly decrease your sugar intake:
- Slowly replace sugary drinks with slightly sweetened tea
- Dark chocolate instead of milk chocolate
- Spread jam and nut nougat cream thinner, better: cottage cheese with herbs
- Homemade smoothies instead of fruit juice
Healthy heart tip 6: Take regular preventive measures
The right preventive care shows you how things are going with your heart health. From the age of 18, every Austrian has the right to one free preventive medical check-up per year. Heart risk factors such as an increased harmful cholesterol level, high blood pressure, or diabetes are diagnosed in good time. Ignorance does not protect against heart danger – better know your own risk.
Healthy heart tip 7: Treat previous illnesses
If the check-up reveals an existing illness, there is no need to worry. If left untreated, diabetes or high blood pressure increase the risk of cardiovascular disease. With good therapy through medication and/or lifestyle changes, the risk is reduced again.
Healthy heart tip 8: Measure your waist circumference
A normal body weight (BMI between 18.5 and 24.9) is a good prerequisite for a fit heart. At least as important as avoiding obesity, however, is a healthy waist size:
- Men: maximum 102 cm waist circumference
- Women: maximum 88 cm waist circumference
The reason: belly fat is particularly unhealthy for the heart. If your waist is too big or you are very overweight, changing your diet and getting more exercise can strengthen your heart in the long run.
Healthy heart tip 9: Heart-friendly exercise
The heart is a muscle that you can train – with exercise, for example. To keep your heart healthy, you don’t have to train for a marathon right away (unless you want to). Many studies show that some exercise is better than none at all, and even small exercise units in everyday life can make your heart healthier. 2.5 hours of exercise per week, divided into several units, is ideal. But: If that seems too much to you, just start stress-free with less. Less is better than nothing!
Healthy heart tip 10: Pay attention to autoimmune diseases
Some autoimmune diseases increase the risk of cardiovascular problems. These include, for example, arthritis or lupus. If you have such a disease, there is no reason to be discouraged. Rather, your incentive should be even higher to take good care of yourself and your heart.
Healthy heart tip 11: Stop smoking
Just 1 to 4 cigarettes a day double the risk of developing cardiovascular disease. If you stop smoking, however, the risk decreases with every smoke-free day. Initiatives like Don’t Smoke want to support those who want to quit in their endeavors.
Healthy heart tip 12: Watch less TV
Those who watch TV less than 7 hours a week have a healthier heart. The reason: TV time is mostly spent sitting, and immobility weakens the heart and lowers life expectancy. A compromise: if you love television shows, combine your “vice” with sports. Whether stationary bike, treadmill, or yoga exercises for at home: There are numerous sports that you can do while watching TV.
Healthy heart tip 13: Alcohol in moderation
Whether completely abstaining from alcohol or consuming it moderately is better for the heart remains a scientific controversial question. Doctors agree on one thing: more than 1 alcoholic drink per day in women and 2 in men attacks the heart. Better: consume alcohol in moderation or not at all.