20 simple tips from a cardiologist to preserve heart health

20 simple tips from a cardiologist to preserve heart health
Regular physical exercise and a healthy diet are essential for health and proper functioning of the heart. There are also some other habits that can have a positive effect on good heart health.

  1. Diet – too fatty and unhealthy diet should be avoided.
  2. Showing gratitude-studies show that showing gratitude has a positive effect on the health of the heart and soul. Gratitude is also good for the body, says Dr. Nicol VanGroningen. Write a gratitude journal. Every night, write down everything you are grateful for that day and everything nice that happened.
  3. An eight-hour night’s sleep – a lack of sleep is actually linked to high blood pressure, which is a risk for heart disease – says Dr. Jennifer Haighte.
  4. Meditation – physical activity reduces stress hormones and thus reduces the risk of heart disease – says Dr. Adam Splaver. Dr. Arhana Saxena says that she meditates for a minimum of 15 minutes every day. Negative thoughts are harmful to the heart, that’s why meditation is my choice, says Dr. Arhana.
  5. Regular weight measurement – tips to reduce the risk of cardiovascular diseases always include proper nutrition, regular exercise, weight loss and the like. Patients often do not follow this advice. Daily measurement of body weight and defining goals are some of the ways to achieve this. That’s how a person knows if he is following these rules properly – says Dr. Steven Taback.
  6. Have a meal only if a person really feels hungry – people eat out of boredom or stress and thus eat more than necessary. Cardiologists advise that it is better to have one healthy meal that contains all the necessary nutrients than 3 smaller meals.
  7. Laughter is important and necessary every day – laughing reduces stress and expands the arteries and lowers blood pressure – claims Dr. Susanne Steinbaum.
  8. An orderly sex life – sex is an interval exercise great for the heart. It’s a simple and fun way to keep your heart healthy, says Dr. Richard Wright.
  9. Every cardiologist has an exercise plan – a common excuse from patients is that they don’t have enough time to exercise. The solution is to schedule all the tasks that need to be done at the beginning of the week and follow the schedule.
  10. The Mediterranean diet is the best – one study proves that the Mediterranean diet is the best. For example, chopped avocado with olive oil.
  11. Vitamins are important – there may be certain missing nutrients even though the diet is Mediterranean. This can be compensated with vitamins in effervescent form.
  12. Berries on the menu – it has been repeatedly proven that berries contribute to the preservation of heart health. For this reason, I eat fresh or frozen berries every day, says Dr. Nitin Kumar.
  13. Socializing with dear people – heart diseases are associated with periods of stress, and social and business efforts. These are areas where family, friends and loved ones can help.
  14. It is important to be in nature – Dr. Moja De claims that being in nature is an excellent source of vitamin D, reduces stress and protects the heart from developing diseases.
  15. Alcohol is allowed in moderate amounts – a glass of wine is allowed from time to time, but no exaggeration is desirable. Alcohol in large quantities can significantly damage heart health.
  16. Dark chocolate instead of milk chocolate – dark chocolate is a source of nutrients that improve the elasticity of arteries and reduce blood pressure – says Dr. Cynthia Geyer.
  17. Eggs are an excellent guardian of health – because they are an excellent source of protein and essential fats.
  18. Oral hygiene is an important factor – Proper oral hygiene alleviates inflammatory conditions in the body. It is important for overall health, including heart health, although it has not been scientifically proven. – says Dr. Julia Clary.
  19. A study from 2016 showed that excess weight can take up to 3 years of life, while being overweight means 8 years of life less, says Dr. Mark Greenberg.
  20. Intake of a sufficient amount of vitamins and minerals – calcium is important, so this mineral should be taken in sufficient quantity.

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