The heart works throughout our lives and at the same time takes about a third of our lifetime resting. The occurrence is possible since the heart operates in cycles. It keeps on working throughout while taking mini-breaks every minute. The result is a heart that does not need an elongated time for rest. However, the center sometimes has to work too hard such that its resting periods are insufficient. Unfortunately, you cannot add resting phases of the heart because that is the fixed biology of human bodies. Nevertheless, you could do some things to make sure the workload of the heart is low and manageable. Here are diets and exercise workouts to protect your heart.
The overall healthy eating plan
Choose foods that are low in saturated fats so that in general, you do not increase your risks of cardiovascular diseases. Focus on foods that also lack too much sodium so that your overall intake does not deviate too much on the danger zone. When taking meat, focus on the lean cuts because they tend to have the least amount of saturated fats.
Introduce new food items that improve blood flow
The new foods you bring to your diet enhance your body’s fight against heart diseases. These foods should be nutritious. They should be easy to digest and absorb in the body. Focus on foods such as turmeric, avocados, and soy as they act as good appetizers for other quality foods. They also let you enjoy your meals in a guilt-free way since you know they do not contribute to heart diseases. In fact, if meats are scaring you much, there are alternative meat choices such as soy products, that will retain the taste of meat without its destructive ingredients.
Start walking for at least an hour
Walk briskly for an hour three times a week. Walking is a whole body exercise, and it is vital for keeping you lean and healthy. Walking is also beneficial for the bones as it does not strain them and eliminates the stiffness of muscles around joints that tend to interfere with bone structure. Meanwhile, relaxed muscles and strong bones offer a good framework for healthier arteries that reduce the work burden on the heart.
Introduce light exercises
Consider lifting weights and doing push-ups in a non-intensive way. The activity you choose must match the capability of your body. Start slowly and do the bare minimum you can and then gradually increase your repeats for each activity. For instance, start by lifting two kilos of training weights and use these weights for strengthening the arms and also the legs. Squatting with the weights will increase the blood flow to your fingers and your toes, and this is a good thing. It opens up the blood channels to allow you to take more oxygen to all parts of the body. It also lowers the heart’s workload.
Focus on these diets and exercise workouts to protect your heart. Introduce them gradually so that your body does not go into shock. Also, consider the amenities available to you such as parks and gyms. They can improve your motivation to sustain a healthy lifestyle.