Life is a balancing act that often requires us to juggle between career, family and friends, among many other roles and responsibilities. However, caring for your health should never take a backseat, especially with regard to your heart health.
If you didn’t already know, cardiovascular diseases (CVDs) are the world’s leading killer which account for 1 in every 3 deaths. The cause of heart attacks and strokes are usually a combination of several risk factors, such as tobacco use, unhealthy diet, obesity, physical inactivity, alcohol consumption, hypertension, diabetes and high cholesterol. It is never too late to change your lifestyle towards a healthier heart. Let’s get started with these 6 tips to boost your heart health.
1. Have a heart-healthy diet
A healthy diet is important as it can help protect your heart, improve blood pressure and cholesterol levels, and reduce the risk of type 2 diabetes. A heart-healthy diet should include the following:
- Vegetables and fruits
- Beans or other legumes
- Lean meats and fish
- Low-fat or fat-free dairy foods
- Whole grains
- Healthy fats such as olive oil
Take caution to limit the intake of the following:
- Processed carbohydrates
- Saturated fat (found in red meat and full-fat dairy products) and trans fat (found in fried fast food, chips, baked goods)
2. Maintain a healthy weight
Being overweight is often linked to increased risk of heart disease. Excess weight can lead to conditions such as high blood pressure, high cholesterol and type 2 diabetes, all of which can increase the chance of developing heart disease.
Weight loss, even by a small amount can be beneficial. Reducing weight by just 3% to 5% has shown to help decrease certain fats in the blood (triglycerides), lower blood sugar (glucose) and reduce the risk of type 2 diabetes. Losing a higher amount of weight will help lower blood pressure and blood cholesterol level.
3. Don't smoke or use tobacco
One of the best things you can do for your heart is to stop smoking or use smokeless tobacco products. If you are not a smoker, avoid exposure to secondhand smoke! Chemicals found in tobacco can damage the heart and blood vessels. Cigarette smoke reduces the oxygen in the blood, resulting in the increase of blood pressure and heart rate as the heart has to work harder to supply sufficient oxygen to the body and brain.
The beneficial effect of quitting smoking starts as early as a day after quitting. The risk of heart disease declines to about half of that of a smoker after a year of quitting. Hence, it is vital to quit smoking regardless of how long or how much you have smoked. You'll reap the rewards as soon as you quit!
4. Get good quality sleep
Insufficient sleep is associated with a higher risk of obesity, high blood pressure, heart attack, diabetes and depression. It is recommended for most adults to get at least seven or eight hours of sleep each night. You can improve your sleep quality by setting a sleep schedule and sticking to it. Going to bed and wake up at the same times each day. It also helps to ensure that your bedroom is dark and quiet for a better quality of sleep.
5. Lower blood sugar
Hyperglycemia (abnormally high concentration of sugar in the blood) can cause inflammation of the blood vessels, which can lead to complications such as cardiovascular disease, decreased renal function, etc. Therefore, you should make it a daily goal to maintain blood sugar within a healthy zone. You can control your blood sugar through diet and exercise.
6. Exercise regularly
Getting into the habit of exercising every day, even if it's just a little extra walking, can help your body. According to a study by the American Heart Association, walking is as effective as jogging in preventing heart-related disease and stroke. Walking can help to reduce high blood pressure and cholesterol, reduce the amount of fat that blocks arteries and reduce the resting heart rate. Walking can also improve blood circulation and promote healthy heart blood vessels.
You can also consider taking the following supplement to support a stronger, healthier, and better-functioning heart:
CardioREGAIN is the gold standard formula for heart health, comprising the No. 1 most researched heart nutrients – Kaneka QH Ubiquinol CoQ10, Superba2 Krill Oil, Enzogenol Pine Bark Extract and AstaReal Astaxanthin – in functional dosage to protect the heart and fuel its vital functions.
Kaneka QH® Ubiquinol is the most body-ready form of CoQ10 that provides efficient replenishment to maximize cellular energy production (to strengthen heart muscle) and antioxidant protection. Ubiquinol is up to 8 times more bioavailable than conventional CoQ10 and the proprietary Liposomal Encapsulation technology further enhanced its absorption by the body cells by up to 25 times. The addition of Astaxanthin, Pine Bark Extract and Krill Oil works in synergy to support vascular elasticity and healthy heart and blood pressure. By supporting optimal mitochondrial (energy generator in the cell) health, it also generates energy for vital body organs.
At the same time, don't forget to keep your blood vessels healthy and have good blood circulation.
LABO Nutrition VesseCLEAR EX is developed by Japan Bio Science Laboratory, the leader and pioneer in Nattokinase. It is made with the No.1 most researched Nattokinase NSK-SD and Elastin F. Nattokinase NSK-SD is extracted from non-GMO soybeans which were fermented with Bacillus subtilis natto via a patented proprietary process, which results in high purity and maximal bioavailability. Nattokinase NSK-SD® is research-proven to reduce elevated pressure in hypertensive subjects. Nattokinase NSK-SD® is a powerful enzyme that breaks up fibrin clotting agents naturally. This action can help dissolve blood clots, thereby improving blood flow and thus, support healthy blood pressure. Elastin F is extracted from the bonito fish and helps support elastic and flexible arteries. By aiding to slow down arterial stiffening, it also helps for maintaining a relatively constant pressure.