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4 Ways To Strengthen The Heart

The heart is the most important organ in the human body. Its condition stands on our food intake, movement, and other factors crucial to staying healthy. Heart strength must be maintained by using effective methods that will give you an overall healthy lifestyle.

Physical Activity

Heart disease is a general term for any issues that damage the muscles heart. This includes hypertension, known commonly as high blood pressure, which increases pressure in the arteries and can result in strokes. A stroke is the sudden blocking of blood flow usually from a ruptured vessel, resulting in loss of muscle function and consciousness.

swimming-heartInactivity is the number 1 cause of heart disease related risks. In general, if you do not exercise, the muscles in the body begin to deteriorate; weakening and eventually, they will shut down. The heart, being a muscle, works the same way. Exercise prevents these disorders by lowering the risk of diabetes and regulates the blood’s pressure. Swimming, walking, biking, and running all help in the alleviation of these conditions that lead to illness.

Circulation is important for the general functioning health of the organs and extremities. Without the ever-flowing supply of blood, the walls of the arteries are narrowed. This causes fatigue, numbness of limbs, and cramps. The most important of these concerns is coronary circulation. This is movement of the blood on the vessels of the cardiovascular muscle. Any obstruction of a coronary artery deprives the heart tissue of oxygen rich blood, developing artery disease that is a more severe version of the above symptoms. It will then, bring muscle spasms. If that spasm just so happens to involve the heart muscle, it is called a heart attack. Circulation is needed to clear waste from the body, expel carbon dioxide (because it is a toxin for us), and to carry oxygen to the body’s cells and tissue to keep them functioning correctly. As you work out, the vessels dilate throughout the body, releasing blood to saturate moving muscles, keeping them warm and healthy. Moving also keeps the core muscle pumping smoothly, and encourages cell growth.

Balanced Diet

Cholesterol is a fat molecule that is produced in the liver. The nature of this lipid is important to proper function of the human body. It takes part in the creation of hormones, aids digestion, and is a building block for all cells. It also insulates the nerves when at regulated levels. However, when levels increase, cholesterol can become a risk for cardiovascular ailment. It contributes to atherosclerosis, an arterial disease that hardens the veins because of plaque (fatty deposit) build up. In time, this fat accumulation can cause chest pains or the fatal experience, cardiac arrest.

For a heart healthy lifestyle, increase the intake of these foods:

  • Whole Grains – a soluble fiber that prevents bad cholesterol from sticking to the artery walls and expels it as waste.
  • Tomatoes – prevents clotting in the blood by stopping the gathering of platelets, stops the formation of atherosclerosis.
  • Garlic – is also anti-clotting; reduces the level of homocyteine, which is an amino acid that is linked to cardiovascular disease, stroke, Alzheimer’s, and osteoporosis.

Other types of beneficial foods will include nutrients such as folic acid, omega-3 fats, and vitamins B, D, and C.


relaxationTo manage stress, is to achieve health. Dealing with this pressure takes more than the organization of time (but it does help). You must, at some point in your day, slow down and breathe. Although, it is yet to be confirmed, stress is believed to be a key factor in the development of heart disease. It is known to create rising fluctuations in blood pressure, palpitations that mimic heart attack, and bring on the feelings of anger, fear, and even hostility. Taking the time to relax slows the pulse rate and breathing. It also increases the flow of blood while lowering blood pressure.

Ways to unwind:

  • Read
  • Nap
  • Meditate
  • Listen to soothing music/sounds
  • Low intensity exercise

There are additional ways to reduce strain on the mind and body, just select the activities you delight in the most.

Decrease Caffeine

Caffeine is a widely popular stimulant of the nervous system, usually found in tea and coffee. This energizing ingredient exaggerates the effects of stress, by increasing adrenaline or epinephrine, which is a hormone that triggers fight or flight symptoms, including rapid heartbeat, perspiration, and muscle tension. It raises the blood pressure, and forcefully counteracts the medications that are designed to lower it. Decreasing the intake of caffeine reduces heartburn, lowers risk of hypertension, and lessens the feelings of anxiety. It also improves sleep patterns and allows physical relaxation It is recommended that you are gradual in abandoning caffeine. Doing so too abruptly can cause withdrawal symptoms such as headache, drowsiness, difficulty in concentration, vomiting, muscle pain, even depression. Most mild withdrawal ends after a few days.

Reinforcement of the heart is detrimental to life longevity, and general health. These methods of heart strengthening will leave you mentally, physically, and emotionally empowered.

About Clara Valdez

Clara is a dietitian, nutritionist and professional speaker specializing in prevention and performance. She believes that a healthy life is synonymous consuming nutritious food.

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