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how do you keep your heart healthy and strong

Heart disease mostly preventable by changing your lifestyle and managing risk factors.

By Emmanuel AndrewPublished 7 months ago 3 min read

You are aware that a balanced diet and regular exercise help maintain heart health. But what more can you do to maintain your ticker? Cardiothoracic surgeon Your heart health will be at its peak if you incorporate these routines into your daily life.

Maintaining a healthy heart is crucial for overall well-being and longevity. Heart disease is a leading cause of death worldwide, and several lifestyle factors can significantly impact the health of our hearts. In this article, we will explore five practical tips that can help keep your heart healthy.

Eat healthy fats, NOT trans fats.

The type of fat we consume can have a significant impact on our heart health. Trans fats, which are commonly found in processed foods, baked goods, and fried foods, are the worst type of fat for our hearts. These fats are known to increase LDL (bad) cholesterol levels and decrease HDL (good) cholesterol levels, leading to a higher risk of heart disease.

On the other hand, consuming healthy fats such as omega-3 fatty acids, found in fatty fish, nuts, and seeds, can help reduce inflammation, lower blood pressure, and decrease the risk of heart disease. Incorporating healthy fats into your diet can be as simple as swapping processed snacks with nuts, including fatty fish in your meals, and using olive oil or avocado oil for cooking.

Practice good dental hygiene.

Good dental hygiene is not only essential for oral health but also for the health of our hearts. Poor oral health can lead to gum disease, which has been linked to an increased risk of heart disease. Inflammation caused by gum disease can damage blood vessels and increase the risk of heart attack and stroke.

Flossing your teeth daily is particularly important in removing plaque and bacteria that can cause gum disease. Regular dental check-ups and cleanings can also help identify and prevent oral health issues before they become more severe.

Get enough sleep.

Getting enough sleep is crucial for overall health, including heart health. Poor sleep has been linked to an increased risk of high blood pressure, obesity, and diabetes, all of which can contribute to heart disease.

Adults should aim for seven to eight hours of quality sleep each night. To improve the quality of your sleep, try to stick to a regular sleep schedule, create a relaxing sleep environment, limit screen time before bed, and avoid caffeine and alcohol close to bedtime.

Don’t sit for too long at one time.

Sitting for long periods of time can be detrimental to heart health, even if you are physically active throughout the day. Prolonged sitting has been linked to an increased risk of high blood pressure, high blood sugar, and abnormal cholesterol levels, all of which can contribute to heart disease.

To reduce the amount of time spent sitting, try taking breaks to stand or walk around every 30 minutes. If you have a desk job, consider using a standing desk or taking short walks during your breaks.

Avoid secondhand smoke like the plague.

Exposure to secondhand smoke has been linked to an increased risk of heart disease and stroke. Even brief exposure to secondhand smoke can cause damage to blood vessels and increase the risk of heart disease.

If you are a non-smoker, avoid exposure to secondhand smoke by staying away from smokers and choosing smoke-free environments. If you are a smoker, quitting smoking is one of the best things you can do for your heart health.


maintaining a healthy heart is essential for overall health and longevity. By incorporating healthy fats into your diet, practicing good dental hygiene, getting enough sleep, avoiding prolonged sitting, and avoiding secondhand smoke, you can significantly reduce your risk of heart disease and improve your overall well-being.

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About the Creator

Emmanuel Andrew

"I am a blogger and researcher who loves to write content about adventurous experiences and knowledge to share with readers. With a passion for writing and a love of travel, I seek out fascinating new perspectives."

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