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How to keep your heart healthy through food and exercise

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The heart is a muscular organ in us, which pumps blood through the blood vessels of our circulatory system. Blood provides the body with oxygen and nutrients, and also assists in the removal of metabolic wastes. Keeping the heart healthy throughout our lifetime is really a very difficult task to do, but it can be done with a disciplined life and strong willingness.


To prevent any heart disease, you must first do these: eat healthy and get active, watch your weight, ouit smoking, control your cholesterol and blood pressure, drink only in moderation, take steps to prevent type 2 diabetes and manage stress.

Let us start with some foods which are really helpful to keep your heart strong and healthy in a natural way:


Blueberries and strawberries contain high levels of compounds called flavonoids which provide cardiovascular benefits. It can prevent heart attacks if someone takes it on a daily basis.


Soy can help in cholesterol reduction and general cellular health.


Flaxseeds are small brown seeds. They offer high amounts of omega-3 fatty acids and fibre. Flaxseeds help in lowering blood cholesterol levels of the user.


An apple a day keeps doctor's away?  Apples are good for you because they contain polyphenols, the chemicals that help in reducing bad cholesterol.

Vitamin C:

Consumption of this vitamin lowers blood pressure and reduce the risk of mortality from cardiovascular disease in both men and women. 


Consumption of tomato-based vegetable soup reduce high blood pressure.


Veggies are always good for your overall health and lower rates of blood pressure readings and bad cholesterol in the blood.  If you don't want to go completely vegetarian, aim to eat vegetarian more often, such as once or twice a week.


If you want to lower cholesterol levels by 25%, then you need to eat walnuts. You can eat it as a snack. When you keep in in the refrigerator, you increase shelf-life, and can use it for a longer duration.  


Potatoes are not bad unless you deep fry them. They are actually good for your heart. Potatoes contain high amounts of potassium, and so it can reduce blood pressure.

Dark chocolate:

According to several studies, dark chocolate may benefit your heart.

Legumes: Legumes such as beans, lentils, and peas are an excellent source of protein without a lot of unhealthy fat. Legumes may help control blood sugar in people with diabetes.


Coffee may also promote heart health. Even two cups a day could lower the risk of cardiovascular disease and stroke by 30 per cent as some research findings suggest.

Now, let us talk about some heart-friendly exercises which will be of great benefit to you. Here is a list:

1.    For optimum heart health, 30 minutes of moderate to vigorous aerobic exercise on most days of the week is a must.

2.    Number one aerobic exercise is walking. Walking is enjoyable, safe, inexpensive and easy to fit into almost anyone’s busy lifestyle.

3.    Climbing stairs is an easy way to do a very good aerobic exercise.

4.    Cycling is a great aerobic exercise for your heart. Either a road bike or a stationary bike will work for this exercise routine.

5.    Swimming is one of the best aerobic exercises around. Two and a half hours of swimming per week will give you all the aerobic heart health benefits you actually need.

6.    Dancing in a rhythmic way can be a great aerobic exercise. All you need is some space and good music that motivates you. So start dancing.

7.    You can learn tai chi as a low-impact aerobic exercise. Tai chi is an ancient Chinese form of exercise based on the martial arts. This exercise routine is great for both mind and body, including your heart.

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