A healthy heart is essential for every human being. The heart is the center of the human’s anatomy, and it has significant functions. Primarily, the heart pumps blood towards the different areas of the body providing life. On average, the heart pumps 72 beats per minute, or an average range between 60 to 90 beats per minute. If the heart pumps more than the normal range, problems will arise systemically. If the heart pumps slowly, on the other hand, it is also dangerous. It is therefore crucial for every human being to maintain a healthy heart.

A healthy heart means the absence of diseases that can result to its loss of functions. There are several types of heart diseases; the most common of which is when plaques clog up the arteries.  Arteries are important structures that bring blood towards the heart muscles itself. When an artery is clogged up by fatty plaques, the heart loses its ability to pump enough blood towards the different organs and tissues of the body. Eventually, it will deprive the heart of its much-need nutrients and oxygen which could result to permanent damage of the heart and later, death. Below are guidelines on how to have a healthy heart. By following these religiously, one can be assured of a healthy life.

1. Add Fiber to your Diet

   According to the spokesman for the American Heart Association, Dr. Alice H. Lichtenstein, the foods that are high in dietary fiber has shown in various studies that it can lower the risk of getting heart diseases. Fiber-rich foods, such as fibers, plants and grains, help by lowering the LDL cholesterol, blood sugar levels and blood pressure. This happens because fibers bind with the cholesterol in the intestines and impedes the absorption of cholesterol into the body. Another reason why fiber provides a healthy heart is because of its low calorie content, which lowers the risk of getting diabetes and heart diseases.

2. Cook with Garlic

   There are many reasons why garlic is implicated with having a healthy heart. Several studies have been made that has proven the significance of garlic in preventing heart problems. In a study published in ACS’ Journal of Agricultural and Food Chemistry, garlic oil has reduced the chances of developing cardiomyopathy among patients with diabetes. The antioxidant properties of garlic oil are linked to this result. Freshly crushed garlic has also cardio protective effects, which is due to the hydrogen sulfide that helps in the relaxation of the blood vessels.

3. Eat a lot of Fish

   In Japan, their seafood diet has shown evidences of a reduced number of heart problems. According to the information published in the Journal of the American College of Cardiology, the protection given to the heart is due to the omega-3 fatty acids which is abundant is several oily fish. Evidences also show that those with high levels of omega-3 fatty acids have lower risks of developing atherosclerosis.

4. Include Veggies

   People with a diet that is rich in vegetables, together with fruits, have shown to have lower risks of getting ischemic heart ailments. In the European Prospective Investigation into Cancer and Nutrition studies, it shows that those who eat not less than eight portions of fruits and vegetables has 22 percent lowered risk of getting complications, such as death, due to ischemic heart disease, compared to those who have lesser intake of vegetables and fruits.

5. Eat Bananas

   Chances of getting heart palpitations are reduced when a person is regularly eating bananas and other potassium-rich foods. Bananas are rich in potassium, and potassium is an important ion in controlling the rhythm of the heart.

6. Dark Chocolate for Dessert

   Published in the Journal of Nutrition is a study conducted in Italy that has shown that 6.7 grams of chocolate per day reduces inflammation and the risk of cardiovascular diseases. If inflammation is reduced, chronic inflammation caused by excessive injury to the heart is lessened. This is evidenced when the amount of C-reactive protein in the blood is reduced when people are eating at least a small square of dark chocolate two to three times per week.

7. Drink Green Tea

   The benefits of drinking green tea can be seen on its effects in the lining of the blood vessels which is significant in preventing heart diseases. The study on the effects of green tea was published in the European Journal of Cardiovascular Prevention and Rehabilitation. It showed that those who drank green tea have improved the functions of their blood vessels after 30 minutes of ingestion. Microscopically, green tea has improved the integrity of the endothelial cells lining the walls of the blood vessels.

8. Snack on Nuts

   Almost all nuts known to man have shown cardio protective effects. But compared to other nuts, walnuts top the most packed amounts of antioxidants that promote a health heart. If walnuts are not accessible, other nuts are also packed with antioxidants. They are almonds, pecans, hazelnuts, pistachios, macadamias, cashews and Brazil nuts. Eating raw or unroasted nuts provide greater benefits than those which are roasted.

9. Walk Everyday

   Those who walk often and in longer distances have more chances of getting a healthy heart. Walking is a form of higher-caloric exercise. Studies published in the Circulation: Journal of American Heart Association showed that walking reduces weight by up to two times and decreases greater fat mass.

10. Meditate Daily

    A study was made on patients with coronary heart diseases. When they tried the regimen of Transcendental Meditation technique, their risk of getting heart attack, stroke and death was lowered by 50 percent. Transcendental Meditation is a stress relieving technique. The study showed also that those who engaged in such activity have lowered their blood pressure with an average of 5 mmHg.

11. Laugh Heartily

    Laughter is the best medicine, and this is also true for the heart. The study made in the University of Maryland Medical Center showed that those who have heart diseases are 40 percent unlikely to laugh than those who do not have any forms of heart disease. Those who have heart disease are less likely to have significant recognition of what is humour, and they usually display anger and hostility. It is therefore suggested by the researchers to incorporate laughter in daily activities by reading or watching humorous stories.

12. Get a Glass of Red Wine

    Red wine has shown to have cardio protective benefits. This is evidenced in the French society, where red wine is regularly taken, and they have lower evidence of heart problems. According to the studies, it is the polyphenols in the red wine that contributed to the heart-healthy effects. Polyphenols are antioxidants and are largely found in fruits, such as berries, chocolates and green tea. Since polyphenols prevent the build-up of plaque in the blood vessels, it prevents diseases related to the cardiovascular system.

Sources
prevention.com
nhlbi.nih.gov
en.wikipedia.org
webmd.com
sciencedaily.co
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