Explore The 6 Signs Of A Healthy Heart And List Of Foods To Eat

Hello readers! Do you know that cardiovascular disorders are the leading cause of mortality and amount to about a third of all global deaths? Not only this, the estimated number of deaths due to cardiovascular disease (CVD) globally increased from around 12.1 million in 1990  to 18.6 million (9.6 million males and 8.9 million females) in 2019.

Ever wondered why this happens? Well, the heart is the most crucial organ in the body and is responsible for maintaining the circulation process around the different organs. But, when it gets disturbed by our eating habits and unhealthy lifestyle. 

Like, high blood pressure has contributed to about 10.8 million deaths in 2021. Moreover, habits like physical inactivity, alcohol consumption, tobacco smoking, raised blood pressure, and diabetes are other risk factors for heart health.

It is very dangerous to compromise your heart health, and therefore, in this blog, we will tell you the 7 signs of a healthy heart and 25 best foods that boost your cardiac system. Continue reading to uncover the tips to keep your heart healthy!

Table of Contents

1. 6 Signs Of A Healthy Heart

2. List of Best 25 Heart Healthy Foods

3. Risk Factors For Cardiovascular Diseases

4. 10 Ways To Make Heart Smile 

5. The Final Say

6. FAQs

7. References

6 Signs Of A Healthy Heart

The heart is one of the important organs that keeps us alive and pumps blood to different organs. Let us explore the signs of a healthy heart:

1. Heart Rate

Normal heart rate is the first sign of whether your heart is in good condition. The normal heart rate for adults ranges between  60 and 100 beats per minute, and you can measure it by feeling your pulse.

Certain activities like stress, anxiety, and medication can either increase or decrease your blood pressure. Consuming unhealthy foods high in salt or sugar and not getting enough physical activity are contributing factors that may lead to high blood pressure and an increased heart rate.

2. Ideal Blood Pressure

Maintaining a healthy blood pressure is important for a healthy heart. Actually, it is the measure of the high blood flow through the arteries, which makes the heart work harder. It is crucial to monitor your blood pressure regularly. To maintain this your systolic pressure should be below 130, and your diastolic pressure should be below 90. 

You can do this by visiting your doctor or using a blood pressure monitor at home. However, home monitoring should not replace doctor visits, and regular medical checkups are important to prevent further risks.

3. Energy Levels

One way to check if you have a healthy heart is to monitor your energy levels throughout the day. If you feel excessively tired while doing daily activities, it could be a sign of heart problems. It's important to get at least 6 hours of sleep per day to maintain good cardiovascular health. 

Having less sleep than this can increase your risk of heart problems by 25%. If you have sleep apnea, your risk is even higher at 200%. Sleep apnea can cause heavy snoring and daytime fatigue, which can lead to high blood pressure and abnormal heart rhythms. 

Also Read: Cardiovascular Health And Obesity: Understanding The Risks

4. Good Cholesterol Level

To keep your heart healthy, monitoring your LDL (bad) cholesterol and HDL (good) cholesterol levels is important as they help prevent plaque buildup in arteries, reducing the risk of heart disease. To maintain your cholesterol level, you should avoid an unhealthy diet, including unprocessed food or junk foods, and start eating good fats like olive oil, nuts, seeds, avocado, and fish.

5. Quick Recovery Rate 

A fast recovery rate shows that your heart is working effectively. This recovery rate is useful for evaluating your cardiovascular health as It measures how much your heart rate drops after a high-intensity workout or activity. This method is very useful in assessing heart health, particularly in people with high blood pressure or diabetes. 

6. Healthy Breathing

Healthy breathing is an important sign of a healthy heart. If you can perform physical activities like walking, running, or lifting weights without chest pain or shortness of breath, your heart is healthy. However, if you experience any discomfort, listen to your body and take a break if needed. If you feel significant pressure on your chest or have trouble breathing, go to the nearest ER immediately. Keep monitoring your body and activity levels to ensure a healthy heart.

List Of Best 25 Heart Healthy Foods

To boost your heart health, you can include heart-healthy foods in your diet plan, like

Also Read: Know 7 Benefits Of Dash Diet For Hypertension

Risk Factors For Cardiovascular Diseases

According to the reports of the World Heart Federation 2021, some factors are the major contributors to heart disorders and death rates:

• Elevated LDL cholesterol (3.8 million deaths)

• High fasting plasma glucose 2.3 million deaths) 

• Air pollution (4.8 million deaths) 

• High body-mass index (2.0 million deaths) 

• Tobacco use (3.0 million deaths) 

• Low physical activity (397 000 deaths) 

• Raised blood pressure (10.8 million deaths).

  
  

Also Read: How To Check Heart Health At Home?

10 Ways To Make Heart Smile 

For improving your cardiovascular health, these are 10 ways to keep your heart healthy with good habits that you can add to your daily routine:

• Eating Nutritious: Have a heart healthy diet containing fresh fruits, veggies and whole grains, as they have antioxidants that protect the heart from oxidative damage.

• Regular Physical Activity: Workouts are a must and are effective for maintaining heart health. You can try to do at least 20 minutes of yoga, meditation or moderate exercise.

• Work on your Weight: Being overweight can increase the risk of heart disease, so keep your weight in check and avoid getting too heavy.

• Avoid Smoking: Just quit smoking as it can lead to major heart diseases like heart attacks or heart failure. Also, try to avoid being around others who smoke.

• Limit Alcohol Consumption: Try to avoid alcohol as much as you can, as it can lead to high blood pressure and heart failure.

• Manage Stress: You can do easy to mild exercises or meditation to relax your mind and reduce stress levels.

• Maintain your Blood Pressure: You should reduce the consumption of unhealthy fats, which may increase your LDL cholesterol level, leading to hypertension.

• Focus on Breathing: Doing breathing pranayama or exercises in the fresh air can improve the functioning of your heart.

• Maintain your sleep cycle: Healthy sleep is equally important for heart health, so get 7-8 hours daily.

• Regular Checkups: Regularly consulting your doctor can make you aware of your health, so visit them for medical checkups.

The Final Say

Finally, understanding the 6 signs of a healthy heart makes it easy to improve your cardiovascular health. Focusing on good habits like a balanced diet, regular exercise, stress management, and regular check-ups with your doctor can go a long way to making your heart work effectively.

Moreover, eating nutritious foods like avocado, apples, nuts, and seeds can enhance the functioning of your heart. If you find any irregularity in the sign mentioned above of a healthy heart, consult your doctor. For more details on health-related topics, visit ToneOp!

FAQs

1. What are the best heart health supplements?

Supplements for good heart health include:

• Magnesium

• Potassium

• Green Tea

• Garlic

• Turmeric

  
  

2. Which vegetables are good for the heart?

You can eat the following veggies to boost your heart health:

• Tomatoes

• Cabbage

• Carrots

• Kale

• Spinach

  
  

3.  What are the benefits of vitamins for heart health?

Some of the best vitamins for heart and circulation are: 

• Vitamin C

• Vitamin D

• Vitamin B6

• Vitamin B12

• Magnesium

• Folic Acid

References 

• WORLD HEART REPORT 2023 

• Heart Healthy Foods: 25 Foods That Are Good for Your Heart - Parade 

About ToneOp

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