1) Get Enough Sleep
Most adults need 7 to 8 hours of sleep to function optimally. If you feel like you always need an afternoon nap, you’re most likely sleep deprived.
Sleep deprivation should not be taken lightly. When you don’t get enough sleep, your body releases stress hormones that constrict your arteries. That creates inflammation in the body. Try sleeping the same time every night ensuring you get the necessary 7-8 hours of sleep. You will feel well-rested and alert when you wake up…it’s good for your heart AND you’ll feel great!
2) Eat Food Rich in Omega-3s
Omega-3 fatty acid is a type of polyunsaturated fat that reduces triglycerides, reduces your risk for a stroke, and slows the buildup of plaque in your arteries Since your body does not produce Omega-3s, it is important to include Omega-3-rich foods in your daily diet.
Salmon, mackerel, albacore tuna, trout and sardines are rich in Omega-3s. Other sources of Omega-3s include walnuts, chia seeds, ground flaxseed and flaxseed oil. While the best way to get Omega-3s is through the food you eat, you may also want to consider a high-quality Omega-3 supplement to keep your heart healthy.
3) Brisk Walking
According to research, walking briskly (100 steps per minute) can lower your risk of high blood pressure and high cholesterol as much as running.
Walking is one of the best workouts. It is easier on your body than more vigorous exercises like running.
Exercising at least 2 1/2 hours per week reduces your risk of a heart attack by 33 percent. If you haven’t exercised in a while, try walking 25 minutes, 2 days a week. Once your body gets used to it, increase your exercise frequency to 3 days, and then eventually to 4-5 days a week.
4) Eat Vegetables Rich in Phytochemicals
Phytochemicals are important to heart health. They reduce cholesterol levels which help prevents heart disease.
The following vegetables contain loads of antioxidants and phytochemicals which helps reduce the risk of cardiovascular disease:
• Brussels sprouts
Other vegetables rich in phytochemicals include: Asparagus, Bell peppers, Tomatoes. Garlic and Onions.