Did you know that the heart …
that the heart is approximately the size of our fist?
will beat over 2 billion times in a normal lifetime and move over 200,000,000 Liters of blood? That amount of blood with fill over 100 Olympic size swimming pools. Wow!!
The greatest thing is it does all that without us even thinking about the heart. Unfortunately, we take the heart for granted and not do the things that will keep it healthy. Heart disease is the leading cause of death in America.￼￼
What can we do to have a healthy heart?
Aerobic exercise getting our heart rate to 80% of the maximum heart rate￼￼￼￼￼￼.
To find your maximum heart rate subtract your age from 200 and then multiply by 80%. 20 to 40 minutes 3 to 4 times per week.
2. Manage blood pressure
The higher your blood pressure the harder your heart has to work to get the blood to the rest of your body.
3. Manage your cholesterol
Cholesterol is important for cell membranes and hormones but with elevated cholesterol can cause inflammation and clots in the arteries.
4. Healthy Food Plan
Vegetables and fruits, that are high in antioxidants will help with reducing inflammation. High fiber foods help reduce cholesterol and blood pressure. Avoid the Processed and high saturated fats. Decrease your carbohydrates and sugars.
5. Manage stress
Exercise can help lower our stress levels as long as were not over exercising. Also deep breathing is powerful. Inhale for six seconds and exhale for six seconds through the nose can calm the body. Meditation it’s also a calming activity.
6. Lifestyle Modification
Sleep is critical for our well-being. Listening to music, spending time in nature, socializing with friends and give back are beneficial as well.
You have more influence on this important organ than you think. Exercise, proper food, managing your blood pressure, cholesterol and stress level. Get plenty of sleep, hydration and have fun.