Embracing regular physical activities is considered valuable for the heart and blood circulation. It’s a global fact that exercises help in quick recuperation from a heart attack. More so, it prevents symptoms aggravating if you already have heart ailment or high blood pressure.
In what ways exercise helps?
- Exercise helps in lowering blood pressure, significantly minimizing bad effect on the heart.
- It augments good cholesterol (HDL) that transports fat away from the arteries and back to the liver for dispensation.
- Besides good cholesterol, our body contains bad cholesterol (LDL) as well which can block arteries filling them with fat. Exercise reduces the levels of LDL to great extent.
- Minimizes the chances of blood clotting that can cause heart attack.
- It cuts fats, reduces excessive and helps build muscles.
- It is also considered as a contributing factor in releasing feel-good hormones known as endorphins. Endorphins keep a check on stress and anxiety levels.
Exercise in what amounts?
The amount of time devoted to exercises depends on person to person. If cardiologists are to be believed, one needs to workout 30 minutes a day for five days in a week. You can split the timings according to your suitability such as 15 min walk and then 15 min jogging.
What’s paramount for the heart?
Engaging yourself in some sort of aerobic activities is regarded best for the heart, say cardiologists. Aerobic activities include brisk walking, running, jogging, swimming, playing outdoor games and such activities that involve full body movements. One needs to combine exercise with good eating habits containing proteins, carbohydrates, minerals and vitamins.
What role diet plays in keeping a good heart?
Balanced proportions of protein, carbohydrates, fruits and vegetables can prolong your heart’s life. It is actually what we eat that determines how healthy our heart is. Cardiologists have time and again said that in order to prevent the onset of any heart disease, one must focus on diet and exercises. Here we look at the principles of a healthy diet:
- Eat regular meals: Potatoes, rice, cereals, and bread are enriched with carbohydrates and need to be digested first because of their nature of slow release of energy. They don’t increase the already present sugar levels in the body as sugary foods do.
- Reduce intake of sugary foods and drinks: Sugar, either in the form of sucrose or glucose requires little or no time for digestion. The body absorbs sugar quickly making you feel hungry after a short while of consuming them. Sugary and aerated drinks that contain ‘added sugar’ add-up to your calorie count without filling your stomach. They inversely affect your heart and a consultation with cardiologist is then required.
- Ideal portions of fruits and vegetables a day: Consumption of fruits and vegetables regularly is known to provide immunity against viral and bacterial infections. They reduce blood pressure and contribute in keeping the heart in good shape. For good results, consume 5 portions of fruits and vegetables every day and ensure you get enough of vitamins and minerals.
- Limited access to alcohol: 2 small glasses of alcohol a day can have a beneficial effect on the heart for both men and women. Internationally recognized cardiologists state that over-indulgence of alcohol will have devastating effect on the heart and lead to further health problems.