With heart disease being the # 1 cause of death in the United States, it's no wonder health conscious people want to know how to get heart healthy.
With our lifestyles are contributing to the high levels of cardiovascular disease and heart problems in the country, it's time to get serious. Since over 80% of our jobs are sedentary, we're not getting enough exercise. By not getting adequate exercise, our blood pressure goes up and our bodies get weak.
To make matters worse, most of us do not eat enough heart healthy foods like vegetables and fish.
Both exercise and diet can help reduce inflammation, which is essential to a healthy heart. By lowering your inflammation, you naturally thin your blood so it flows smoothly through your veins without being hung up on dangerous plaque.
Move for a Healthy Heart
Doctors recommend a minimum of 20-30 minutes of aerobic exercise 3-4 times a week for a healthy heart. This can include walking, jogging or raking leaves. However, if you're not used to getting much exercise, it's better to take it slow and work up to it than overdo it right out the gate and hurt yourself.
Start by walking regularly and work up to exercise that is more strenuous.
Eat for a Healthy Heart
Your diet makes a big difference in your heart health too. Food from packages is high in omega 6 fatty acids. You need some of these to stay healthy but today's typical processed foods are made with vegetable oils, which are high in these fatty acids.
In fact, the typical Westerner is getting 10-30 times the amount of omega 6's to omega 3's. The omega 6 fatty acids increase inflammation. Whereas omega 3's reduce inflation.
The American Heart Association recommends eating fish 2-3 times a week for your heart. Fish are full of omega 3 fatty acids like EPA and DPA that you can not get from other sources.
Of course, how you eat the fish matters too. Fried fish will not help your heart since fried foods are increasing inflammation. So, bake or broil your fish for the maximum benefits. Studies show, heart patients who eat fish regularly, lower their risk of heart attack.
An Easy Way to Get Heart Healthy
Many cardiologists recommend fish oil supplements for their patients. Some fish oil supplements are rich in essential omega 3 fatty acids giving your body the nutrients it needs to lower inflammation and protect your heart.
So, the best answer to how to get heart healthy is regular exercise and get your omega 3 fish oil!