Follow These 6 Simple Tips to Keeping Your Heart Healthier

The heart is the most important muscle in your body, yet many of us forget or neglect it. We have put together some helpful tips to help you keep your heart strong and healthy.

1. You Are What You Eat
A healthy diet for your heart is one with plenty of fiber and good fat. Two major causes of heart disease are clogged arteries from cholesterol deposits as well as inflammation of the arteries. A high fiber diet with beneficial fats helps to control damaging inflammation. A good source of that fiber is fruits, nuts, whole grains, and vegetables. When looking for the good fat, turn to high-omega 3 fish, such as salmon, sardines, and trout, along with vegetable oils such as canola, olive, safflower, and soybean. Keep away from the trans fats that will cause an inflation of your cholesterol numbers.

2. For a Healthy Heart Keep Track of Salt and Cholesterol
Too much salt in your diet will set you up for high blood pressure and cutting back on it could reduce your risk of a heart attack significantly. Try to use only about a teaspoon of salt per day to stay within nutritional guidelines. If you have been diagnosed with an elevated level of LDL cholesterol, look to reducing your intake. You get enough LDL cholesterol from just one egg yolk, 8 ounces of skinless chicken or 10 ounces of lean beef.

3. Drop Your Weight Keep a Healthy Heart
Having 'love handles' around the gut, even if it's not significant can still be bad for you. The extra fat will raise your blood pressure and can cause insulin resistance. Critical mass is 40 inches of waist on a man and 35 inches on a woman, no matter what their height. Find a way to incorporate a regular exercise program that includes a good diet to lose that gut.

4. Heavy Breathing, Healthy Heart
When you get to working out for your health and to lose that gut, make sure it includes plenty of aerobic activity. Most experts will tell you that at least 30 minutes of moderate aerobic activity, such as a brisk walk, five days a week, or 20 minutes of jogging, three days a week will give you what you need.

Make sure to incorporate some strength training to that workout as well. Increasing muscle mass will improve fat burning capacity. As with all workout activity, consult with your doctor before starting.

5. Mellow Out for a Healthy Heart
Stress, panic attacks, and negative emotions all will trigger the release of hormones that will damage your heart. Finding a way to calm yourself is almost as beneficial as a good diet or exercise. If you are stressed, try yoga, tai chi, or meditation. A regular exercise program will help those with depression.

6. Say Cheers to a Healthy Heart
Moderate alcohol can actually be good for you. One drink a day for women and one or two a day for men actually raises your HDL (good) cholesterol and will reduce artery inflammation and blood clots. Abuse your intake of alcohol and you risk the chance of heart problems.