6 Activities That Boost Heart Health

A healthy cardiovascular system is extremely important and beneficial for our overall well-being. As you probably know, being physically active is a major step towards good heart health. By maintaining an active lifestyle, you're not just strengthening your heart, you're also keeping blood pressure and cholesterol levels down, reducing insulin resistance, and strengthening the immune system - all of which are vital for increasing longevity. 

 

Aerobic exercise and resistance training are known to contribute to heart health. The American Heart Association’s minimum recommendation for adults is 150 minutes (2.5 hours) of moderate-intensity aerobic activity or 75 minutes (one hour and fifteen minutes) of vigorous aerobic activity per week.

But what if you just don’t have the time to participate in a cardio fitness class? Or maybe, you're struggling to keep up with an exercise regimen of running or cycling. Don’t be discouraged. Achieving this weekly goal is possible through other means, here's how.

“Basically, what research has shown is any activity that can increase the heart rate to be in that kind of moderate-intensity zone is going to be considered enough aerobic activity to help be protective of the heart,” said Jennifer Soo Hoo, an assistant professor of clinical rehabilitation medicine at Weill Cornell Medicine. 

 

There are several effective ways to raise your heart rate for the recommended amount of time, some of which you might not even think of as exercise. Here are 6 such expert-recommended heart-healthy activities.

1. Brisk walks

A brisk walk at a pace of 3 to 4 miles per hour is an excellent activity. Walking is both accessible and low impact, meaning that it's easy on your joints. Compared to jogging, for example, the likelihood of injury while walking is minimal. 

 

You want to reach 50-70% or 70-85% of your maximum heart rate for moderate or vigorous-intensity activities, respectively. You can estimate your maximum heart rate by subtracting your age from 220. 

 

There are numerous ways to measure whether or not your walking pace is high enough to effectively target the cardiovascular system. You could use a wearable device, such as a smartwatch, to record your pulse. Using a device like that will help you tell how long your heart rate was in that moderate-activity zone. 

 

Keep in mind that there is no need to invest in a pricey device if you don’t already own one. You can measure your pulse yourself by placing your index and middle fingers on either the inside of your wrist or the top of your foot. Count for 15 seconds and multiply the number of beats you get by four. 

 

In the end, your intuitive perception of how much you’re exerting yourself is usually correct. Ask yourself, “Does this feel somewhat hard? Did my breath quicken?” If you are trying to carry on a conversation while walking, and you need a breath every five or six words, that is consistent with a moderate-intensity activity. 

 

To make brisk walks more fun, you can do them in pairs with a friend or family member. If you have a dog, you can incorporate your exercise in their morning or evening walks. 

 

2. Household chores

Household chores like gardening, mopping the floor, mowing the lawn, and the like, can be really effective at raising your heart rate. These tasks definitely require some physical exertion. If you do them quicker than usual and track your pulse, it can absolutely count as a heart-healthy activity. And, of course, there is the bonus of killing two birds with one stone and getting plenty of housework done, too.

3. Strength-building exercises

According to the American Heart Association, practicing a strength-building activity two days a week has an ‘indirect’ effect on building heart health. Strength training increases your muscle mass and improves bone density, both of which have been linked to a decreased risk of cardiovascular events, such as coronary artery disease, stroke, etc. 

 

“In order to be able to do aerobic activities for long periods of time, you need to be able to increase your strength and flexibility,” Soo Hoo explained to the Huffington Post. You can achieve this through yoga or pilates, both of which build core strength and flexibility. Alternatively, you could opt for lifting weights or using resistance bands.

 

4. Leisure time

Exercise doesn’t necessarily mean that you must follow a strict regimen, and it certainly doesn’t have to feel like a chore. There are many moments in life where you raise your heart rate, and you might not even realize it, because you’re having so much fun. We’re talking about the times you dance to a playlist of your favorite tunes, run around with the kids or grandkids, or even play fetch with your dog. 

 

Take note of such activities that bring you joy and get you moving at the same time. This will motivate you to do them more regularly. 

 

5. Keeping your stress level in check

It is no secret that feeling stressed or tired can be harmful to your physical health as well. Stress can make your blood pressure spike. Therefore, it puts a strain on your heart and circulatory system. Prolonged mental and emotional stress can cause your resting heart rate to increase over time. If the “fight-or-flight" mode becomes your norm and your resting heart rate rises, this will also increase your risk of heart attack, stroke, and other dangerous health conditions. 

 

Adopting healthy coping techniques like mindfulness, meditation, deep breathing, or therapy can keep your resting heart rate in check.  

 

6. "Snack" exercises

The recommendation is 150/75 minutes per week, but you don’t have to do it all at once. If taking three 45-minute walks a week doesn't suit your schedule, it doesn’t mean that you have to give up altogether. You can break it down in any way that is convenient for you. 

 

A recent study published in the journal Applied Physiology, Nutrition, and Metabolism, found that short bouts of physical movement - like briskly climbing stairs a few times a day - can effectively improve your fitness level, as well as lower blood pressure and reduce blood sugar. The concept of “exercise snacks” can be a helpful way to sneak in fitness throughout the day without being overwhelmed.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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How to Reduce Blood Triglycerides - 8 Expert-Backed Tips

You probably heard the term ‘triglycerides’ before and are aware that high levels of triglycerides are not something you want to have. But what does all that mean? Triglycerides are a type of fat found in the blood. In fact, they are the most common body fat, as the body stores most of the fat consumed through food in the form of triglycerides. These compounds consist of three molecules of fatty acids combined with a molecule of glycerol, which is a type of glucose.

Since triglycerides circulate in the blood, their levels can be measured with a blood test. Triglycerides have an important role - they are one of the body's main sources of energy. After you eat, your body converts the calories that it doesn't need into triglycerides and stores them in your fat cells to be used for energy later. And while a steady energy supply is essential, having too many triglycerides in your blood can increase your risk of heart disease. About 25% of adults in the United States have elevated blood triglycerides. 

 

High levels of blood triglycerides can be caused by certain health conditions, genetics, medications, and lifestyle habits as well. A high-calorie diet regular alcohol use, for example, can increase your risk of high triglycerides levels. In the article below, we explore 8 practical ways through which you can naturally reduce your triglyceride levels. 

 

1. Learn to spot added sugar in food products

The American Heart Association recommends consuming no more than 10% of your daily calories in added sugar. One study found that, in reality, the average American eats about 14-17% daily. 

 

Simple sugars have been proven to raise triglyceride levels. Minimize your intake of foods that have a lot of added sugar like soda, baked goods, most breakfast cereals, and flavored yogurts. If you want to make a habit of checking the labels of products for added sugar, there are a few terms you should look out for. Those include corn syrup, fruit juice concentrates, cane syrup, cane sugar, honey, molasses, raw sugar, and words ending in “-ose” (dextrose, fructose, glucose, lactose, maltose, sucrose). 

 

2. Add more fiber to your diet 

Fiber can keep extra fat and sugar from being absorbed in your small intestine, which can reduce the amount of triglycerides in your blood. When it comes to carbs, opt for high-fiber complex carbs like whole grains, beans, legumes, fruits, and veggies. 

 

Dietary fiber also helps you feel full, so you’re less likely to overeat or snack mindlessly, which would make you consume more calories and sugar than you need. According to one study, eating high-fiber cereal alongside a breakfast high in fat reduced the increase of triglyceride levels in participants after eating by 50%. T

 

3. Find a type of aerobic exercise that you enjoy

Aerobic exercise can lower triglyceride levels by increasing the level of HDL (good) cholesterol in your blood. Research has shown that shorter, more intense workouts are more effective at lowering triglycerides than longer, moderate-intensity periods of exercise. 

 

Activities like walking, jogging, swimming, and bicycling will all get the job done. The most important thing is that you find an activity you truly enjoy and stick with. The American Heart Association recommends getting at least 30 minutes of aerobic exercise 5 days per week.

 

4. Eat fatty fish twice a week 

Make it a point to put fatty fish like salmon, tuna, sardines, herring, or mackerel on the menu twice a week. These fish varieties are well known for their high omega-3 fatty acid content, which you can only attain through your diet. Omega-3 fatty acids provide the basic ingredients for the synthesis of hormones that regulate blood clotting, the contraction and relaxation of artery walls, and levels of inflammation. They play a key role in lowering triglycerides too.

5. Establish a regular eating pattern

After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. That insulin is then responsible for transporting sugar to your cells to be used for energy. If you have too much insulin in your blood, your body can become resistant to it, making it difficult for insulin to be used effectively. This can lead to a buildup of both sugar and triglycerides in the blood. 

 

One way to prevent insulin resistance is by having a regular meal pattern. When it comes to how frequently one should eat, evidence is split. Regardless of the number of meals you have in a day, eating regularly can improve insulin sensitivity and lower blood triglycerides levels. 

 

6. Limit alcohol intake

Alcoholic beverages are often high in sugar, carbs, and calories. Just as it is with food, if you take in more calories from alcohol than your body can use, all that is left will get stored as triglycerides. 

 

Research suggests that moderate alcohol consumption doesn't increase triglycerides, and it may even be linked to a reduced risk of heart disease. Excessive drinking, on the other hand, does the exact opposite. Excessive alcohol consumption is defined as more than two drinks per day for women or three for men. 

 

7. Eat healthy kinds of fats

Not all fats are made equal. Fats that are tightly packed with no double bonds between the fatty acids are called saturated fats. Those are the type of fat that you want to avoid. Saturated fats can be found in foods like red meat, butter, and highly processed vegetable oils. 

 

Unsaturated fat, on the other hand, is loosely packed and can be divided into two kinds: monounsaturated fat and polyunsaturated fat. The first is found in foods like olive oil, nuts, and avocados. The latter is present in vegetable oils and fatty fish, as well walnuts, flaxseeds, and chia seeds. 

 

Studies have linked saturated fat intake with increased blood triglycerides while unsaturated fats were associated with lower triglycerides levels. To maximize the benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other, less healthy types of fat in your diet. 

 

8. Add soy to your diet 

Soy foods are rich in flavonoids, a type of plant compound that has a positive effect on cholesterol and triglycerides, as well as other health benefits. One analysis of 23 studies found that soy protein was associated with a 7.3% decline in triglycerides among the participants. Soy protein is found in foods like edamame, tofu, tempeh, and soy milk.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement