Generally, to maintain a healthy heart, people do three things like staying active, choosing nutritious food and tossing bad habits like smoking. But rather than this, is there any faster way to a healthy heart with an extra boost?
While swiping your phone or watching TV, you may see adverts regarding natural remedies for a healthy heart that can help you live a longer life. But the question is, do they really work? A panel of heart experts and some pharmacists took a look at some common herbal supplements and are now telling you which one will work and which one is just hype.
5 Proven Natural Remedies For a Healthy Heart
- Take a DASH diet
A recent discovery regarding a healthy heart is the effect an inflammation can have which contributes or causes heart diseases. Inflammation occurs when the body’s protective immune system attacks and damages your body tissues. Moreover, it’s a symptom of arthritis and can also occur in the inner lining of your arteries.
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To reduce this inflammation, you can include a Mediterranean diet which is mostly plant-based foods, legumes, nuts, healthy fats and whole grains using spices and herbs to season foods instead of salt. Many heart associations recommend opting for the DASH diet which stands for Dietary Approaches to Stop Hypertension.
It has been shown to lower blood pressure as effectively as first-line blood pressure medication. This diet includes less refined grains, reduced salt and is rich in potassium, magnesium, fibre and calcium. Very cool natural diet to maintain a healthy heart.
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- Avoid Chemically Modified and High Sugar Foods
Studies have shown that the healthcare community has misplaced fear of fats. There are two types of fats – good fats and bad fats. Good fats can be very beneficial to your heart. For example, an egg which is high in cholesterol is now considered as good for you because the cholesterol raised is the healthy HDL cholesterol.
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So, instead of worrying about fats, worry about the quality of your food which is chemically modified and have trans-fat and can raise your sugar level. The saying “you’re what you eat” comes true when it comes to keeping a healthy heart. While many food industries are taking care of it but as a consumer, make sure you read the labels and know what exactly you’re consuming.
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In a Nutshell, getting rid of processed foods, sugary foods and fatty foods can boost your healthy heart for a longer life.
- Add Exercise To Your Routine
Regular exercise will significantly help to improve cardiovascular health. This should include moderate to high-intensity activities such as cycling, climbing stairs, swimming, jogging, playing ball and many more.
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The healthy heart experts have several different recommendations that you can schedule during your workout. They include:
- Add 150 minutes for moderate or intensity aerobic activity or both throughout the week.
- Get up and move throughout the day. Slow activity is better than none.
- Include activities like moderate to high-intensity muscle-strengthening twice per week.
Before and after, it is essential to warm up and cool down for 5 to 10 minutes. Exercise has additional benefits like stress-reduction, which can also help prevent heart problems. Exercise has always proven handy when it comes to maintaining a healthy heart and boosting immunity.
- Reduce Your Stress Level
Mental and physical stress can lead to higher heart rates and therefore increased cardiac demand. You can use relaxation techniques like meditation. It will help you reduce the stress and decrease your risk of heart disease.
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Of course, there are many other forms of relaxation that may achieve the same effects. You just have to ensure that it suits you properly. You can include meditations like yoga and tai-chi which will be helpful along with massage therapy. Moreover, this exercise reduces blood pressure too and therefore promotes a healthy heart.
- Take Herbal Supplements
Herbal supplements such as naturopathy medicine can be a safe and drug-free way to reduce the risk level of heart diseases. But what does naturopathy do? It teaches patients a better lifestyle to prevent diseases from occurring in the first place.
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Naturopathic doctors can easily recognize the stages of heart disease that requires medication. However, herbal extracts and proper herbal supplements specific to an individual can help to improve many risk factors including obesity, high LDL cholesterol, diabetes, or high blood pressure. Other risk factors are age, gender and genetics.
Thus, while you can’t control all risk factors regarding your heart’s health, these tips will help you to improve your lifestyle and some nutritional intakes that can significantly alter the degree of individual heart risk. All these must come to mind in order to maintain a healthy heart and live longer.
Hi, I am Mike Morleye. As a professional writer, I put together my writing skills to share knowledge on diverse topics in a readable, understandable and appealing format.