8 Simple Steps to Better Heart Health

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For people who have survived a heart attack and stroke , are often advised to change their lifestyle habits. But it is better to take care of heart health in advance. There are a number of simple recommendations that will be useful to everyone. This will require small changes, primarily in lifestyle and diet.

Walking

Start at least with short walks. If there is practically no physical activity in your life, walking is a great way to start adding it.

Exercise

Even just lifting a thick hardback book will help improve arm muscle tone. Then you can increase the load or join the gym.

Eat fruits and vegetables

Make it a rule to eat an extra fruit or vegetable a day. Fruits and vegetables are useful not only for the heart, but also for the whole body.

Organize breakfast correctly

This is a very important meal. Try to include fruit and whole grains, such as oatmeal, bran cereal, or whole grain toast.

Drink fewer sugary drinks

Giving up one of sweetened soda water or coffee latte is minus 100 or more kilocalories per day. If you follow this rule for a year, you can easily lose some excess weight, which will reduce your heart risk.

Eat Nuts

Walnuts, almonds and other nuts are very useful for the heart, experts from the Harvard Medical School (Harvard Medical School) note. Try eating them instead of chips or cookies when you want a snack, add them to salads and other dishes.

Eat fish and seafood

Eat fish once a week or seafood instead of red meat. It's good for the heart, brain and body.

Breathe Deeper

Try breathing slowly and deeply for a few minutes a day. This will help you relax. Slow and deep breathing can also in some cases slightly lower blood pressure.