How To Have A Healthy Heart


BikingThere are many easily achievable ways to ensure that your keep your heart ticking over nicely. Apart from watching what you eat, quitting smoking, and keeping your weight down, new research has shown that feelings of hopelessness can also have a major detrimental effect on the health of your heart. Read on for the latest heart healthy tips.

 

Feelings of Hopelessness.

The Journal of the American Heart Association has recently released a study by researchers at the University of Minnesota. In this study, researchers followed 500 apparently healthy middle aged women for 24 months. Those women who experienced feelings of hopelessness were shown to be a much greater risk, up to double for some, of a fatal or non-fatal heart attack than their happier counterparts. Researchers were able to show that the women who felt hopeless had neck arteries that were significantly more narrowed, an important component in determining heart attack risk factors.

 

This isn't just for the gals. A study performed in the Netherlands showed that men who were struggling with feeling of hopelessness were also at a much higher risk for heart attack.

 

It would appear that negative thoughts, and having no short or long term goals is extremely non beneficial for your heart health.

 

Diet For Good Heart Health

A sensible diet is important for several reasons. Firstly, those whose weight falls in the healthy range are placing a lot less physical stress on their hearts than those who are overweight. Those who are overweight tend to be more at risk for diabetes type 2, which can lead to heart disease. Diets should be low in animal fats, such as butter, to minimize blood cholesterol levels. Following a low sodium diet is also important for assisting with blood pressure and maintaining healthy blood vessels.

 

Diets high in oily fish are rich sources of the heart friendly Omega-3 oils. Great examples of this type of fish are herrings, mackerel, anchovies, salmon, and tuna.

The Mediterranean Diet has been shown in many studies to have positive and dramatic effects on heart health. One study has shown that 3 months on the Mediterranean Diet can drop an individual's risk for heart disease by as much as 15%. The Mediterranean Diet is rich in naturally occurring anti-oxidants, provided by the large amounts of fresh fruits, vegetables, and produce. This diet allows for only a rare consumption of red meat, less than once a week, and encourages oily fish and poultry in a moderate amount.

 

Mono-unsaturated fats, which are heart healthy fats, such as those derived from olives, nuts, and avocados, are eaten in moderate amounts. Olive oil is the primary source of fat and oil. Red wine is allowed on the Mediterranean Diet, with medical clearance, and this is a rich source of resveratol, a heart friendly antioxidant, which can increase the good blood cholesterol, and reduce the bad cholesterol. The anti-oxidants found in red wine also protect against inflammation in the lining of blood vessels, and can help reduce the risk of blood clots forming. Those who can't drink red wine can obtain similar health benefits from red grape juice. The Mediterranean Diet allows 2 glasses of red wine for men, and 1 for women daily.

 

Exercise For Heart Health

30 minutes of exercise daily is all you need to improve your heart health. Start walking to the local shops, or get your push bike out and into action. If you cannot manage 30 minutes in the one session, break it up into 10 or 15 minute blocks until you can. Simple tricks like getting off the public transport before your stop and walking a little further is another easy way to increase your exercise.

 

Many time pressed people find exercise bikes a great solution. Having an exercise bike means you can exercise in all weathers and at all times of the day or night.

 

Conclusion

It would appear that the saying mind over matter, could have far more bearing on our health then we ever imagined. Exercise, a sensible diet, and maintaining a positive mind set are all vital ingredients for maintaining a healthy heart.

 

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