Top 12 Ways To Improve Your Heart Health

Heart disease is one of the leading causes of death in America. It affects millions of people every year and it can be prevented. The most common way to prevent heart disease is through diet. In this article I will discuss the top ways to improve heart health.

1) Avoid trans fats. Trans fats are found in many foods, including fried foods, commercially baked goods, and margarines. They raise bad cholesterol levels and lower good cholesterol levels. They also increase the risk of heart disease. If you must use them, make sure they are labeled as such.

2) Reduce your intake of saturated fat. Saturated fat is found in meats, dairy products, and other fatty foods. The American Heart Association recommends that you limit your intake of saturated fat to 10% of your daily calorie intake. This is not much at all, but it is a start.

3) Eat fish. Fish is high in omega-3 fatty acids. Omega-3 fatty acids help reduce triglycerides (a type of fat) which are linked with heart disease.

4) Eat fruits and vegetables. Fruits and vegetables contain antioxidants that protect the body from free radicals. Free radicals are known to cause heart disease.

5) Get enough exercise. Exercise increases your heart rate and helps improve blood flow. This means that your heart gets stronger. Also, exercise increases your energy level and improves your mood. Exercise can also help you sleep better and feel less stressed.

6) Limit your alcohol consumption. Alcohol contains a chemical called acetaldehyde. Acetaldehyde causes the liver to release a hormone called insulin. Insulin raises your blood sugar levels. High blood sugar levels have been shown to cause heart disease.

If you drink alcohol in moderation, you may want to consider drinking red wine instead of beer or hard liquor. Red wine contains resveratrol, an antioxidant that may help protect against heart disease.

7) Limit your caffeine consumption. Caffeine has been shown to increase your heart rate and blood pressure. It can also cause insomnia.

8) Take your vitamins. Vitamins can help improve your heart health by protecting your arteries and preventing plaque buildup. You should take a multivitamin every day. Vitamin E can help reduce inflammation in the arteries.

9) Eat fiber. Fiber is found in whole grains, legumes, fruits, vegetables, nuts, seeds, and whole grain breads. It helps reduce your risk of heart disease because it decreases your LDL (bad cholesterol) levels and increases your HDL (good cholesterol) levels.

10) Limit your sodium. Sodium causes your blood pressure to rise. It also increases your risk of stroke and heart disease.

11) Stop smoking. Smoking is one of the most serious risks for heart disease. If you smoke, you should stop. There is no safe level of exposure to second hand smoke. Second hand smoke causes cancer, heart disease, and respiratory problems.

12) Keep your weight under control. Being overweight increases your risk of heart disease. If possible, try to lose weight. If you are unable to lose weight, then you should do everything you can to keep your weight under control.