Several people spend most of their lives taking care of their skin and their face, not realizing that if not with the heart, their skin and their face will not be healthier. Of the question on what organ of the body must be protected and saved, the answer should be the heart. The heart actually has one primary function – to pump blood to different parts of the body. How the heart becomes the primary organ of the body is due to this particular function. All cells in our body need nutrients and oxygen. All the cells in our body also need to eliminate impurities to keep healthy. All these are done through the body’s circulatory system, particularly the blood. But in order for the blood to bring the oxygen and the necessary nutrients to the cells, it needs the heart to propel the blood onto the cells.

If the heart has a problem, if it cannot function very well, if it is diseased, then the cells of the various organs of the body will not be able to get the proper nutrients and enough oxygen that enable it to do its specific role in the body. It is therefore important for every human being to prevent the heart from developing diseases so that it can deliver its role to make the body healthier.  There are several reasons for the heart to be diseased. Some of the reasons are non-modifiable, such as heredity, age or gender. But there are also modifiable factors that prevent the heart from becoming diseased. These modifiable factors are mostly lifestyle changes that will greatly affect the health of the heart. Below are some of the lifestyle changes one may follow to prevent the heart from developing disease.

1. Stop Smoking

   For several decades now, the campaign against smoking has become very deafening. Smoking has been found out to have detrimental effect on the body, particularly the heart, compared to other activities. But smoking is still widespread despite the relentless warnings of health practitioners, media groups and various sectors of the society. Even cigarette advertisements are incorporating in their promotion the concept that smoking is dangerous to health.

   Several studies have been made about smoking and the health of the heart. In a joint study conducted by the scientists of the Western University of Health Sciences and the Charles Drew University of Medicine and Sciences, they were able to find out why indulging in smoking activities puts a risk on the heart. While previous studies shows that the nicotine inhaled into the system causes vasoconstriction resulting to an overworked heart, the recent research showed that nicotine causes the cells to become insulin resistant. In their animal studies, it revealed that nicotine has the effect of decreasing the weight as well as decreasing the appetite. While this may look good for those who wants to lose weight, the underlying reason for this phenomenon is the abnormal intolerance of the cells to glucose and its resistance to insulin; both signs of would-be diabetes. Aside from this pre-diabetes condition that resulted from smoking, the body also increased its level of cortisol, the stress hormones. When the stress hormone increases, the body will automatically increase blood sugar and the blood pressure. If these conditions persists, there is higher risk for the smoking person to develop heart disease. The advice therefore is to stop smoking to prevent heart disease from developing.

2. Avoid trans fats

   Dietary trans fatty acids are considered to be the most dangerous types of fats. When there is increase in trans fatty acids consumption, there is a resulting increase in LDL cholesterol, which is bad for the heart’s health. Most of the processed foods contains trans fatty acids. Frozen foods, soups and instant noodles, snack foods, cake mixes and fast foods are high in trans fatty acids. This type of fats is found out to interfere with how the blood flow is regulated. Because of its chemical structure, it intensifies the inflammation in the arteries. Trans fats also changes the cell membrane by making it more permeable allowing calcium to leak. These conditions are risk factors of atherosclerosis, which when uncontrolled, is harmful to the heart. Trans fat has been studied well enough to have been proven to be dangerous to the heart. By avoiding foods that are high in trans fatty acids, heart diseases are prevented.

3. Cut out table salt, replace with sea salt

   People have been warned of the ill effects of too much table salt towards the health of the heart. But salt can never be avoided. Aside from the fact that it gives flavor to the foods we eat, salt also contains two elements that are essential in our body – sodium and chloride. In an article published by the New England Journal of Medicine, January 20 issue, researchers were able to prove that even a modest reduction of salt in the diet, where flavor of the food is not compromised, can actually reduce the risk of developing heart diseases. The recommended daily intake of salt ranges between 2,700 to 4,900 mg per day of sodium. In the study, even a reduction to about 3,000 mg of dietary salt, or 1,200 mg of sodium, can spell a difference towards the heart’s health. Since most of the salt comes from processed foods instead of the salt shaker, it will therefore be beneficial if diet on processed foods is reduced.

   Always remember that there is a healthier option than table salt – use sea salt instead.

4. Lose weight

   When the body is heavy, the heart is bound to work harder to pump blood throughout the body, which can result to various types of heart diseases. In a two-year study made on obese patients by the researchers of the Washington University School of Medicine at St Louis, they discovered that losing weight can lead to the following: (1) decrease in the cardiac muscles thickness, (2) improvement of the pumping function of the heart, (3) improvement of the heart’s relaxation function, and (4) decrease in the thickness of the walls of the carotid artery. When the carotid artery thickens, this is an indication that there is inflammation due to plaque formation. When the cardiac muscles thickens and there is irregularity in the pumping action of the heart, it indicates heart failure. When the obese patients lost some of their weights, there are significant changes happening on the structure of their heart, which led to its proper functioning. To prevent the heart from getting diseased, consider losing weight.

5. Eat foods high in fiber

   A study presented at the 2011 Scientific Sessions of the American Heart Association in Atlanta has revealed the link between high-fiber consumption and the risk of developing cardiovascular disease. In the study, individuals who load on dietary fiber at the age of 20 to 59 years were found out to have lower risk in developing heart and blood vessel conditions. Dietary fiber works by preventing the absorption of dietary cholesterol in the body. It also binds with bile acids so that it is eliminated from the system and prevented from being recycled by the lover. Cholesterol, especially the low-density lipoprotein variety, when accumulated in the body can cause plaque information at the arteries, causing the heart to function improperly. By increasing high-fiber foods, such as beans, peas, lentils, and barley, heart diseases is prevented.

Sources
webmd.com
sciencedaily.com
sciencedaily.com
sciencedaily.com
sciencedaily.com
whfoods.org