Here are some valuable tips from healthcare experts that are often overlooked, based on the latest scientific research, which can help enhance heart protection.
1. Eat plenty of fresh fruits and vegetables
This always yields positive results. After two months of research, nutritionists found that consuming a lot of fruits and vegetables daily can reduce the average levels of C-reactive protein (CRP) by up to 72%. CRP is linked to conditions such as venous inflammation, atherosclerosis, and increased risk of cardiovascular diseases. Additionally, incorporating low-fat dairy products and reducing salt intake can help lower blood pressure.
2. Don’t shy away from healthy fats
The latest nutritional guidelines from the World Health Organization allow each of us to obtain 35% of our energy from fats. Vegetable oils, nuts, and fish can help lower cholesterol levels. Recent research by a group of Swedish scientists shows that extra virgin olive oil can help reduce blood pressure and improve circulation. Fish oil can help regulate heart rhythm. However, beware of trans fats (from hydrogenated oils) and saturated fats (commonly found in meat). It is advised not to exceed 10% of calories from these harmful fats. When consuming canned or packaged foods, always check for these “dangerous fats.”
3. Engage in light exercise multiple times a day
In a study, walking three times a day for 10 minutes each time was found to be more effective in reducing harmful triglycerides than walking a longer distance just once a day.
4. Be cautious of harmful emotions
Anger and stress can alter heart rhythms and raise blood pressure, cholesterol levels, and the likelihood of blood clots in blood vessels. Prolonged depression can also harm the cardiovascular system, making the body resistant to insulin and increasing the risk of diabetes.
5. The importance of calmness and laughter
To combat stress and lower blood pressure, consider adopting relaxation techniques such as mindfulness or meditation. Indeed, a long-term study published in the American Heart Journal found that individuals who meditate regularly can reduce their risk of cardiovascular disease by up to 30%.
6. Get enough sleep
Notice that after a good night’s sleep, we often feel lighter, which is due to improved blood circulation and lower blood pressure. If you experience insomnia at night but manage to catch up on sleep during the day for just 1 or 2 hours, that can still be beneficial, provided you achieve deep sleep during that time.
Laughter can promote better circulation and may help prevent sudden heart attacks. When we laugh heartily, many muscles in the face, neck, and abdomen engage, significantly stimulating the circulatory system.
