7 powerful ways you can strengthen your heart

 The No. 1 cause of death worldwide is heart disease, which is mostly preventable by managing risk factors and changing your lifestyle. Here are seven ways you can prevent becoming a statistic during American Heart Month.


1. Get moving

Exercise strengthens your heart, as it is a muscle.

Finding an activity you enjoy and can commit to over time is the first step in finding your target heart rate.


2. Quit smoking

It is difficult to stop smoking. However, you understand that quitting is important because it's related to heart disease.

Here are some tips for quitting smoking and staying strong.


3. Lose weight

Diet and exercise alone are not enough to lose weight. According to Dr. Bavani Nadeswaran, finding what you like and what works for you is a personal journey.

Check out these long-term weight loss tips and see if any of them work for you.


4. Eat heart-healthy foods

Healthy fats like those in salmon and guacamole are good for the heart. 

  • Try salmon spread with vegetables at your next gathering 

  • A delicious appetizer, guacamole is also heart-healthy

  • Perhaps a broiled salmon dish would be a good idea? 


5. Don't forget the chocolate

Chocolate and wine contribute to heart health.

Bad news: only in moderation.

Both alcohol and cocoa (a key ingredient in chocolate) contain antioxidants that have been shown to increase good cholesterol, lower bad cholesterol, and improve blood clotting.

Thanks!


6. Don't overeat

Though this advice is primarily applicable during the holiday season, when heart attacks spike due to the abundance of food and temptation, it applies all year round. 

When you eat a lot of food at once, you will:

  • Shifting of blood from the heart to the digestive system

  • Faster and irregular heartbeats that can cause a heart attack or heart failure


7. Don't stress

Stress triggers more than 1,400 biochemical responses, including an increase in blood pressure and a faster heart rate. Stress can trap you in a cycle of stress if you don't manage it.

Dr. Shaista Malik of UCI Health offers some tips and strategies for chilling out and keeping your heart healthy.


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