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How to Get Fit and Healthy Heart

I am Aabis Ashfaq from Pakistan. I am studying in Pharm-D (Doctor of Pharmacy) at the University of Lahore.

Why having a healthy heart is important?

Living a healthy lifestyle at any age can prevent heart disease and lower your risk for a heart attack or stroke. Healthy habits create longevity, vibrancy, and quality of life. Healthy habits are established early. By embracing healthy lifestyles at any age, you increase the probability of living longer, healthier lives.

A healthy heart is central to overall good health. Healthy hearts beat strongly and steadily; they work together with other organs in our bodies to keep us alive by supplying oxygen-rich blood throughout our cardiovascular system--from head to toe--and back again. The average human adult heartbeat (also called pulse) is 60 - 100 beats per minute (bpm). Healthy heartbeats are regular, with no irregularities in rhythm or strength. Healthy heartbeats do not feel spiky or uneven--they feel strong, steady, and smooth. Healthy hearts pump blood efficiently through our arteries to distribute nutrients and oxygen throughout the body to nourish tissue and vital organs such as the brain, kidneys, liver, intestines, reproductive organs, muscles, and bones. Healthy hearts work together with lungs to provide enough clean air to each breath so that every cell receives exactly what it needs for optimal health. Healthy habits maintain healthy hearts for a lifetime.

How can I prevent a stroke?

A stroke can be prevented if a person is able to maintain a healthy heart. A healthy person has a lower chance of having a stroke because they are stable and less likely to give rise to cholesterol levels. Healthy food intake, regular exercise, and minimizing the intake of fats are ways to keep your heart healthy.

It can also be done by controlling the risk factors such as high blood pressure, diabetes, obesity, and smoking. In addition, increasing physical activity will also help strengthen your heart, so it is more resistant to various types of infections due to increased body immunity. Furthermore, taking omega-3 fatty acids from fish oil or flax seeds helps prevent blood clots in small vessels.

Healthy Heart Awareness

1. Eat a good breakfast every morning

2. Drink plenty of water throughout the day to stay hydrated

3. Get at least 30 minutes of exercise every day, even if it's just walking around your neighbourhood

4. Cut down on salt and sugar in your diet - these can be hidden in many processed foods that you might not suspect (e.g., bread, pasta)

5. Eat more fruits and vegetables to get more vitamins and nutrients into your system

6. Make sure you're getting enough sleep so that you feel rested and refreshed when you wake up each morning

Best Exercise for Heart

1) Walking

Walking is one of the best things you can do if you want to become healthier. It's good for your whole body because it strengthens bones and muscles, improves balance, coordination and flexibility while reducing the risk of injury.

2) Swimming

Swimming is an aerobic and low-impact exercise that doesn't pressure your joints and spine; it's a great way to improve cardiovascular health while strengthening muscles and bones.

3) Dancing

Dancing is a fun way to burn calories while moving your body in different ways, all of which contribute to improving heart health. If you want rhythm, try salsa or bachata. If you find dancing boring, pole dancing will be more enjoyable. It has so many health benefits. It improves strength, coordination, balance, and flexibility, plus stimulates weight loss too.

4) Jogging

Jogging may be one of the fastest ways to improve heart health. Healthy hearts can jog three times a week for at least 30 minutes each time. It's also recommended that you start jogging slowly and gradually increase the pace to reduce injury risks for joints or bones.

5) Cycling

Cycling is a little bit more demanding than jogging because it involves more muscle groups, which means healthy bones and stronger muscles. Healthy hearts can cycle at least three times a week for 30 minutes each time. Like with jogging, it's recommended to start slowly and gradually increase the pace to reduce injury risks for joints or bones.

Best diet for healthy heart

The Healthy Heart Diet is a good diet for anyone who wants to maintain the health of their heart. A healthy heart diet has many benefits, but there are some things you should eat more than others. Healthy foods help your heart by giving it the proper nutrition it needs. While bad foods can cause fat to build up in your arteries - or even thicken the walls of these very important blood vessels until they're nearly impenetrable - nourishing foods keep them flexible and strong.

Healthy Heart Foods Include Healthy protein sources like lean chicken, fish, and soybeans; fresh fruits packed with powerful antioxidants that prevent cell damage; dark green vegetables full of anti-inflammatory nutrients; whole grains which will lower your cholesterol and provide slow-burning energy.

Healthy Heart Diet Foods To Avoid Anything with high fructose corn syrup, trans-fats or saturated fat; salty snacks and other processed foods full of empty calories; bleached flour, which can add dangerous chemicals to your body.

This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2021 Muhammad Aabis Ashfaq

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