How to Improve the Daily Operation Of Heart.

The heart plays a vital role in maintaining normal physiological functioning of the body. It is among the organs of the body that  works more, and it is crucial to your overall health. A problem with your heart causes various health problems, but if you keep a good heart health, you can live longer, feel better and get stronger. To improve the daily functioning of the heart, you can keep a good diet, exercise and adopt a healthy lifestyle.

Method 1: Maintaining a Healthy Diet for Heart

1. Consume foods rich in omega 3 to reduce blood pressure

The main benefits of omega 3 are that it  lowers your blood pressure and your triglycerides. High pressure will make the heart work harder, which eventually can cause exhaustion and even heart failure.Triglycerides are known to clog the coronary blood vessels, causing a decreased delivery of nutrients and oxygen to the heart muscles.

It is important to realize that the body can not produce this nutrient alone, so you rely on external sources to meet them.Foods rich in omega 3 are flaxseed, salmon, fortified eggs, nuts, soy, sardines, tuna, anchovies, mackerel and more.The recommended daily intake of omega 3 is 2-3 grams.

2. Consume foods rich in quercetin to reduce inflammation in the heart.

Quercetin is a compound found in some foods that suppress the inflammatory response of the body. The heart, when with some injury, will react by inflammation.Eating foods with quercetin helps prevent inflammation of the heart and keeps it healthy.Apples are the most common source of quercetin.

Other good sources of quercetin are :

  • red wine,
  • onions,
  • tea,
  • green vegetables,
  • beans and
  • grapefruit.

The recommended daily intake is at least 1 gram.

3. Consume foods rich in folate.

One of the major contributing factors for heart disease is a high level of homocysteine in the body. Homocysteine is an amino acid which promotes fat deposits in blood vessels and can block the smooth flow of blood. Folate breaks down homocysteine in the body and prevents it from circulating . Folate-rich foods are:

  • beans,
  • lentils,
  • spinach,
  • asparagus,
  • lettuce,
  • avocado,
  • broccoli,
  • orange,
  • maga and
  • bread.

You need to consume at least 400 mg of folate per day.

4. Consume foods rich in CoQ10 or coenzyme Q10 to increase the utilization of nutrients and reduce inflammation.

All cells in the body have a certain level of CoQ10. Its function is to facilitate the use of nutrients by the cell to increase your energy.However, its greatest benefit is to decrease inflammation, reduce blood pressure and repair damage of heart cells.Foods rich in CoQ10 include organ meats such as liver and heart, steak, sardines, mackerel, peanut and soybean oil.

To harness the power of CoQ10, you need to consume 100-300 mg per day.

5. Consume foods rich in monounsaturated fats to balance your cholesterol.

Not all fats are bad, in fact, the unsaturated fats are good for the body. They can counteract the effect of bad fats and cholesterol that can damage your heart.Foods rich in monounsaturated fats are :

  • avocados,
  • nuts,
  • almond and
  • olive azeita.

Consume any of these foods at least twice a day.

6. Consume foods rich in L-Carnitine to efficiently break down fat.

This nutrient is a kind of amino acid that helps to break down fat for easier use by the body as an energy source. A fat content decreased means a better functioning of the heart.Foods rich in L-Carnitine include:

  • avocado,
  • meat,
  • yogurt,
  • peanuts,
  • fermented soy products,
  • asparagus and
  • whole grain products.

You need to consume 600-1200 mg of L-carnitine to have a healthy heart.

7. Consume foods rich in lycopene.

Lycopene is a powerful antioxidant that can reduce inflammation, fat deposits in blood vessels and pressure.The food rich in lycopene is best known tomato.However, other decent sources of lycopene include:

  • guava,
  • watermelon,
  • grapefruit,
  • papaya,
  • red bell pepper,
  • red cabbage,
  • asparagus,
  • carrots and
  • mango.

You need to consume at least 15 mg of lycopene per day to keep your heart healthy.

8. Consume foods rich in vitamin C to have a variety of benefits to the heart.

Vitamin C (also known as ascorbic acid) is one of the essential nutrients to the body. It has two main benefits. The first is its antioxidant property and the second is their function to build a collagen block.Vitamin C can reduce oxidative agents (highly reactive oxygen species) that alter the normal membrane structure and can destroy cells and heart muscle cells lining the arteries.

Vitamin C is essential for the synthesis of collagen fibers, including plastic fibers necessary for the normal structure and function of the heart.Large amounts of vitamin C are found in citrus fruits and in almost all nutritional supplements.

Vitamin C is a water soluble, which means it is easily excreted in the urine, with no possibility of toxic accumulation.

If you choose to nutritional supplements, 90 mg for men and 75 mg for women are the recommended daily amounts.

9. Avoid foods rich in sodium to prevent hypertension.

Increased salt intake can cause a variety of conditions in the heart, like high blood pressure leading to heart failure. Eating salty foods will increase the concentration of sodium and chloride in the blood, preventing the removal of water and increasing blood volume. This increased volume puts additional strain on the heart and arteries and can cause heart hypertrophy and heart failure.Nutritional guides advise a daily maximum intake of 1.5 grams salt. To manage salt intake, check the sizes of the portions of your food.

10. Avoid junk food and foods high in sugar.

It does not surprise anyone that junk, sweets and soft drinks do not have a good effect on any organ of the body. Increased levels of cholesterol can cause coronary artery disease.If you want sweets, try to replace them with fruit. Replace soft drinks with natural juices.

Method 2 : Exercises to Improve Heart Operation.

1. Know the amount of exercise needed to keep your heart healthy.

Most professionals agree that you need to dedicate at least 30 minutes a day at a moderate aerobic exercise, five days a week. This is equivalent to 150 minutes per week.However, if you choose to do vigorous aerobics exercise , you can do 15 minutes a day or 75 minutes per week. This is ideal for busy people who do not have much time to exercise.

Aerobic exercise is any exercise that involves the use of large muscle groups like the quadriceps, hamstrings and calf. You should sustain the activity for a period sufficient to the point where you sweat and breathe vigorously.

It is important to know your level of physical activity before engaging in aerobic exercise. If you already have a heart problem, may be detrimental to exercise your heart can not tolerate.Start slowly with aerobic low-intensity exercise such as walking.Gradually increase the difficulty of your workout to see some improvement.

2. Choose the correct aerobics exercise  for you.

There are different types of cardiovascular exercises; they include simple walking, running, cycling and swimming. As long as you increase the pace of your heart and hold for 30 minutes a day, you’re doing a good aerobic exercise.Have the goal of increasing your heart rate to at least 100 beats per minute.

Lack of motivation is one of the common causes of people do not stand firm in an aerobics program. So it is crucial that you find an aerobic exercise that keeps you motivated and interested.This may include your favorite sport (basketball, soccer, tennis, etc.) or run with a friend.Reward yourself when you accomplish a goal to exercise and keep in mind the benefits to keep inspired.

3. Evaluate your resting heart rate to determine the health of your heart.

A basic assessment can be done by measuring your heart rate  for a week.Measure your heart rate three times a day, morning, afternoon and evening, and write them on paper. Repeat this every day, and at the end of the week, calculate your average heart rate.Keep in mind that you need the minium 15 minutes increased stress, and make sure to breathe normally, not deeply, to get relevant information.

A normal heart rhythm can vary between 60-100 bpm, but is usually between 70-80.An average above 80 bpm indicates a bad functioning of the heart, while an average below 70 bpm indicates a smooth operation. In other words, your heart rate at rest is inversely related to the performance of your heart.

Also look for other qualities of your  pulse, as regularly beat and force. A heartbeat is regular with a constant force press.

4. Try walking or lifting training.

Walking at an elevation has a unique effect on the cardiovascular system. When you exercise at higher altitudes than normal, oxygen in the air decreases. Your kidneys feel the lowest concentration of oxygen and blood will synthesize a hormone that stimulates the formation of red blood cells in bone marrow.The red cells are oxygen loaders by the body.

Method 3 : Developing a Healthy Lifestyle

1. Avoid sitting for long.

Studies show that sitting for too long can increase your risk of cardiovascular disease. The lack of movement may promote accumulation of fat and cholesterol on the walls of the heart. In addition, an inactive lifestyle can increase the content of fat and sugar in the body.

2. Decrease stress to a soft level.

Stress can be good at certain limits, but constantly high levels of stress can negatively affect your heart.When your body is under stress, it releases the stress hormone (cortisol) in order to equip the body to cope with demand.However, high levels of cortisol constants can cause high blood pressure, increased levels of fat and cholesterol and decreased functioning of the immune system.

To cope better with stress, try dividing your tasks into smaller parts and manage well if time. Give your body enough time to rest and relax.

Know when to say no to additional stress. Learn to delegate tasks to others.

3. Simplify your life to maintain a healthy level of stress.

In most cases, you can have too much stress in life because your life is very complicated. To simplify it, you need to know how to prioritize. Check what are the things you really need to do and what are only optional. Start with the essentials, and have more time, you can do less important things.Do not waste time with little things that you can not handle in one day. Stress with small mistakes will not make you any good. Learn to accept things that are immutable or uncontrollable.

4. Reward yourself with a relaxation time daily.

This does not have to be a holiday, but a simple exercise of inhalation and exhalation, meditation or nap can help a lot to reduce your stress level.If you have that luxury, reward yourself with a vacation away from the stress of work. Holidays can really improve your productivity and lower your stress levels.

5. Avoid negative people and influences.

Circumstances may add more stress in your life. Try to avoid negative people who tire you and be wise enough to anticipate and avoid situations that you know will cause stress.Do not worry too much about the negative things that you can not avoid. You may be worried, but try not to worry excessively.

6. Smile and love your life.

Do not forget to smile. It has been shown that smiling stimulates hormones like dopamine and serotonin – hormones that are good for the heart.If possible, do what you love. If you have the passion, enthusiasm and interest in doing something, chances are you would do that. The joy of doing something helps reduce stress and makes you more relaxed.

7. Sleep at least 7-8 hours a day.

Your body needs to restore and during sleep  the heart can efficiently restore your vitality.Lack of sleep can increase your blood pressure, irritability and instability and decrease your energy level.

8. Stop smoking.

Smoking can cause serious damage to the heart. Cigarettes contain thousands of chemicals that can slowly damage your heart. If you really want to develop a strong and efficient cardiovascular system, it’s time to leave this addiction.Nicotine, one of the most common chemical cigarette, is known to increase heart rate and blood pressure.

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