Hey there, viewers!
Nobody wants a heart problem.
But we can still end up with one.
There are several reasons why.
It could be your lifestyle, diet, or even your DNA.
Whatever the case, you can reduce your chances of a stroke by knowing what helps and what
doesn’t.
In today’s video, we’ll be sharing 11 secret tips for a healthy heart.
How is your dental hygiene related to your cardiovascular health?
Why should you go fishing?
What’s Tai Chi?
We’ll be discussing all of these AND more...
1.
Low-fat dairy is a smart choice
We hear the word “fat” and we go ballistic.
But not all fats are bad for you.
It’s the trans fats you find in processed food that will harm you.
Healthy fats found in foods like dairy, avocados, and fish are great for your body.
If you’re on a weight loss diet, you can go with low-fat dairy products.
They help regulate your blood pressure.
A recent study showed that having three portions of milk, yogurt or cheese, will actually help
reduce the systolic pressure by four points!
Just make sure you aren’t eating saturated fats on the side.
If you’re dealing with high blood pressure, low-fat dairy could be the one way to keep
it under control.
High blood pressure and heart disease!
I don’t need to tell you how deeply linked these two are.
High blood pressure damages your arteries by making them less elastic.
This decreases the flow of blood and oxygen to your heart, resulting in heart diseases.
Low fat dairy options sound so much more appetizing now.
How about low-fat Greek yogurt?
You can make a delicious smoothie from it.
Don’t forget to add antioxidant-rich berries for an extra health boost.
Blueberries and strawberries taste awesome with a smoothie.
Top it up with roasted pumpkin seeds and pecans.
You’re all set for a delicious and fulfilling breakfast that scores high on nutrition as
well.
How do you like to eat dairy?
Share your preferences with the Bestie community in the comments below.
2.
Tai Chi
You probably know how important daily exercise is for your health.
Every article that talks about heart health says so.
But do you know which types of exercise?
Not all workout routines are for everyone.
Some give much better results.
For instance, if I were to suggest one exercise you should do daily, it would be Tai Chi.
Have you heard about it?
It’s an ancient Chinese martial art, a long distant cousin of karate and judo.
Tai Chi is completely different to other forms of exercise.
In Tai Chi, your movements are slow and relaxing.
Studies have proven that if you do Tai Chi for three months straight, it does wonders
for your blood pressure.
This is needed for a healthy heart.
3.
Go fishing
If Tai Chi isn’t your thing, don’t worry.
There’s another way to keep your heart healthy.
Go fishing!
It’s not so much the activity that helps, it’s the end product.
Fish have healthy fats, particularly omega fatty acids.
Eating fish helps bring your blood pressure down, thanks to the presence of omega-3 fatty
acids.
One particular study has found out that people who eat fish at least five times a month had
significantly fewer beats per minute than those who didn’t.
So if you’re a pescatarian, you’re in luck!
But not all fish were created equal.
You need to eat fatty fish like tuna, salmon, mackerel and herring to get the most benefits.
Eat them boiled or baked so that the nutrients don’t get lost during the cooking.
Tuna sandwiches and salmon salad are great options to try.
4.
Pomegranate juice is the best
Do you want a healthy heart?
Go for pomegranate juice!
Wait, what?
Juice?
Isn’t eating the fruit better than juicing it?
Well, not so much if we’re talking about pomegranate.
Eating a pomegranate may not be all that useful, considering the seeds take a longer time to
digest.
But drinking this delicious fruit’s juice comes with a lot of benefits.
It keeps your artery blockage free and helps reduce built up cholesterol.
Researchers have confirmed this through a recent study.
Pomegranate juice proved to be beneficial in reducing plaque build up in the arteries
by as much 30%.
This fruit juice also helps increase the levels of nitric oxide in your body, which in turn
helps fight bad cholesterol.
I am thirsty for pomegranate all of a sudden.
Aren’t you?
5.
Soy sauce is healthy
If you want your heart to keep beating for you, quit smoking and get in the healthy BMI
range.
Smoking, obesity and diabetes are strongly linked to heart troubles.
Several studies have proven how these conditions make you particularly prone to heart related
problems.
There’s one food that can help you combat the effects of smoking, obesity, and diabetes.
We’re talking about soy sauce!
Almost everyone loves it.
You can easily add this delicious sauce to your stews, pasta, soups, and noodles.
Even salads taste great when you drizzle a bit of soy sauce over it.
This will fight all the heart-damaging stuff in your arteries.
But make sure you’re using a low sodium version.
Soy sauce usually has a lot of salt in it.
So being too liberal with it might actually end up increasing your blood pressure.
Instead, read labels carefully and pick a low sodium version from the supermarket shelf.
As with all things good, remember excess of anything is harmful.
6.
Your sleep habits matter
Who doesn’t like to sleep in late into the morning, right?
Turns out sleeping is a lot more important than just giving your body some rest.
According to a recent study, women who slept for less than five hours a day were 30% more
likely to suffer from heart disease.
So unless you want to risk increasing your blood pressure and blood sugar levels, make
sure you get a good night’s sleep.
Develop a bedtime routine you can stick to.
Stop using electronic devices an hour before hitting your bed.
Most importantly, listen to relaxing music to calm your mind.
There are special playlists on YouTube to make you fall asleep in minutes.
Before we move ahead, here’s another video you might like.
Watch and learn more about 11 foods that can kill you.
7.
Laugh out loud
People love a good laugh.
Even when the joke is awful.
It’s all about getting a chuckle in.
Maybe that’s why even poorly made sitcoms or videos get a lot of views.
But as it turns out, laughing at jokes, good or bad, is actually good for your health.
One particular study has proven that a hearty laugh increases blood flow to your body.
The study compared people who watched a comedy movie compared to those who watched a serious
one.
Of course, not everyone has the time of day to sit and watch TV.
But if you can take 15 minutes out of your day to relax and unwind, even it will work
wonders.
8.
Breathing exercises are a lifesaver
On average, a person takes 16 to 19 breaths per minute.
But according to research, if you breathe slower and take just 10 breaths per minute,
it reduces hypertension.
If you breathe too fast, the body delays the removal of salts from the system, which in
turn would affect your blood pressure.
So take your time, and breathe slowly and consciously to help bring it down.
9.
Quit smoking and tobacco
It is no secret that smoking and tobacco are harmful for your health.
There have been enough studies showing the harmful effects of smoking tobacco.
While cancer is the biggest risk, don’t forget that smoking a cigarette or consuming
any tobacco related products brings more harm than pleasure.
They increase your chances of getting a heart attack.
So if you have the habit of sneaking off for a quick smoke every now and then, it’s time
you kick that habit down the drain.
It’s easier said than done.
But you can always begin slowly.
There are professionals who can help you quit tobacco and smoking.
10.
Manage diabetes and control your blood pressure
It’s never 100% that you won’t get heart disease.
But you still need to make changes to your diet to reduce your likelihood of getting
one.
Make lifestyle changes to manage and control your blood pressure and diabetes.
How do you do that?
Well, exercising and eating healthy is a given.
Also, there are small changes that can bring truckloads of difference to your health.
Like don’t add table salt to your foods.
Instead, opt for veggies that are naturally rich in salt.
Avoid salty foods like pickles, canned soups and fries.
You should also make dietary changes if you’re diabetic to manage your blood sugar levels.
About one-third of people, who suffer from heart related issues, also have diabetes.
Experts say about 65% of diabetics die from some sort of heart disease or stroke.
Avoid food such as white rice and white bread.
This will help keep your blood sugar in check.
Don’t eat as many oily fried foods.
Food items with added sugar are a strict no-no!
11.
Maintain good dental hygiene
Dental hygiene doesn’t seem like it would be connected to heart disease.
But you’ll be surprised to know that it is in a big way!
Not brushing and flossing allows germs in your gums to multiply.
They can enter your bloodstream causing inflammation.
This in turn leads to heart related disease.
Heart attacks do not happen all of a sudden.
Your body shows signs you’ve been ignoring for a while.
Then there are foods that increase your chances of getting a stroke.
Here’s what you should know…
Watch 8 Signs Your Body Gives You a Month Before a Heart Attack.
You can also try 8 Foods That Will Give You a Heart Attack.
Go ahead and click one.
Better yet, watch both, and learn more about how to avoid heart disease.
Did you know about any of these heart healthy secrets before watching this video?
Let us know in the comments below!