Four Steps To A Healthier Heart

Heart disease remains the number one killer in the world. Each year cardiovascular disease accounts for one-third of all deaths worldwide and one-third of those deaths occur in middle aged adults. Your risk for heart disease is influenced by a number of metabolic risk factors which include:

• Abdominal Obesity – If you carry fat around your waist, have a “beer belly” or “spare tire” you are at a higher risk of heart disease.

• Hypertension – Untreated high blood pressure leads to heart failure. Your heart must work harder against increased pressure leading to a variety of heart diseases including heart failure and coronary artery disease.

• High LDL – High levels of low-density lipoprotein (LDL), the “bad” cholesterol, is a major contributing factor of heart disease, heart attacks and stroke. It is LDL which causes the deposits of fats (plaque) inside your arteries, reducing or blocking the flow of blood.

• Low HDL – High-density lipoprotein (HDL) the “good” cholesterol reduces harmful LDL. Low levels of HDL cholesterol increase your risk of heart disease as your LDL will increase as a result.

Here are four steps to a healthier heart:

1. No Smoking – The chemicals produced by cigarette smoke irritate and inflame the lining of your arteries and increase your blood pressure. Smoking directly damages heart and lung tissue. If you smoke, the greatest step you can take to improve your heart’s health and extend your life is to stop.
2. Oral Care – Healthy oral hygiene, brushing and flossing, are not only good for your teeth and gums, but also good for your heart. The bacteria that causes gingivitis also attacks blood vessels or increases your risk of blood clots. The American Heart Association confirms that inflammation caused by gum disease can lead to an increased risk of heart disease.
3. Healthier Food Choices – Following a healthy “clean” diet can greatly reduce your risks of heart disease. Start by reducing fatty, salty and sugar coated fast foods and junk foods and replacing them with foods that are good for your heart. Eat more foods high in omega-3 fatty acids like walnuts, fresh fish, and olive oil. Add high fiber whole grains, fresh vegetables, especially dark leafy greens and tomatoes, while blueberries provide antioxidants that promote healing. Choose anti inflammatory and low cholesterol foods as they support your healthy heart.
4. More Exercise – Exercises like brisk walking, running, biking or swimming require the use of large muscle groups leading to a stronger heart and lungs. These aerobic or cardiovascular exercises require you to breathe more deeply and rapidly while forcing your heart to temporarily work harder and faster to pump blood to your exercising muscles. Exercise burns fat and calories, helps maintain a healthy body weight and improves your mood while lowering your risk for heart disease.