#AskSwedish: Heart Health



17 ways to improve your heart health

You’d be forgiven for thinking that all your body parts are the same age. But a recent study of middle-aged men has shown that one in ten have an ‘old’ heart. Heart disease is still the number one killer of men and these ‘old’ hearts are seemingly aged as a result of medications, tobacco, alcohol, bad diet and stress.

To avoid this premature aging and keep your ticker running, we’ve got 17 must-read lifestyle, diet and exercise tips to keep you in optimum heart health.

Sudden cardiac death. It’s hardly a topic you want to read about, but we’ve got good reason for bringing it up. A new major study from theAmerican Heart Associationhas found one in nine men will suffer a heart attack out of the blue before the age of 70. 

(Related: How to tell if you’re having a heart attack)

Yes, that's a scary figure. But why haven’t we heard about it before? Because it’s incredibly difficult to study unexpected heart attacks because they’re, well, unexpected.

So how can scientists narrow down which people are worth studying? By observing men who choose not to lead a healthy life – the research showed smoking and avoiding exercise raises your chances of sudden cardiac arrest by 12%. And the study says your odds get worse the unhealthier you are.

So, that leaves one major question: how do you lower your risk of a heart attack? Fortunately, the report highlighted a few healthy heart essentials:

- Lower your blood pressure (that’s simple enough with oureasy guide to hypertension)

- Reduce your cholesterol level (give this a tick after readingour ultimate guide for slashing cholesterol)

- Give up smoking (obviously a sensibleMHreader would never pick up a cancer stick – but we’ve got afour-step guide to giving up smoking,nonetheless)

But what if you want to shrink your odds further? What if, say, you’re looking for 17 simple tips to better your heart health? Well, you've come to the right place…  

1. Bust the mic

Be the Jay Z to her Beyonce. A Swedish study found that singing improves your heart rate variability, making you resilient to cardiac arrest.

2. See the light

Direct sun exposure boosts BP-lowering nitric oxide. Roll up your sleeves for a quick hit. (Investigative Dermatology)
 

3. Cut the cheese

Dairy fans are less likely to havebad cholesterol, say Bordeaux researchers (quelle surprise). Vintage red optional.

(Related: why are wine and cheese so good for your heart?)

4. Sink pressure

Burnt-out men can halve their risk of stress-induced heart attacks by swimming twice a week, say Swiss scientists.

5. Cop a lungful

Take six deep breaths in 30sec to lower BP by up to 4 points. (Hypertension Research)

6. Stay strong

Quit the midweek HIIT class: lifting heavy is a better way to expand your blood vessels. (Journal of S&C Research)

7. Add depth

Squats raise good cholesterol; deep squats see it skyrocket. (Journal of Hypertension)

8. Ride for life

Finish gym sessions on the static bike. The motion makes your arteries more flexible. (Journal of Hypertension)

9. Be a beta male

Eat orange foods: they pack heart healthy beta-carotene. Think squashes, not Wotsits. (Journal of Hypertension)
 

10. Salt of the Earth

Low-salt diets could increase the risk of heart disease in healthy men. And while those with hypertension would do well to keep tabs on their habit, for the general population a lower intake was correlated with a greater risk of early death.McMaster University

11. Hit the road

The plant-turned-pill rhodiola rosea curbs stress and keeps your heart muscle strong. (Ethnopharmacology)

12. Hear no evil

For each 10dB of traffic noise outside the house, your heart attack risk rises by up to 10%. Plug up your ears at night. (Danish Cancer Society)

13. Find cod

TheMHreligion has one tenet: eat cod regularly (its protein is special) to drown our heart-damaging CRP. (Journal of Nutrition)

14. Track Sabbath

On Sundays, bring HIIT back. Alternate 15-30sec jogging/sprinting for a healthier lipid profile. Enjoy the blood rush. (Journal of S&C Research)

15. Budget squeeze

A month of hand-grip training lowers BP by 10%. Try 4x2min tennis ball squeezes, perhaps while listening to the Chancellor speak.

16. Whey to bulk

A study from the University of Reading found consuming 56g of protein per day could reduce the risk of heart disease and strokes by 8%. We'll shake on that.American Journal of Clinical Nutrition

17. Heart it or hate it

Hungry scientists at the University of Bristol found that, when eaten three times a week, Marmite can enhance heart function in healthy adults and help prevent cardiovascular disease. Shame about the post-Brexit shortage.






Video: Health Chat: Ways to Keep Your Heart Healthy

17 ways to improve your heart health
17 ways to improve your heart health images

2019 year
2019 year - 17 ways to improve your heart health pictures

17 ways to improve your heart health advise
17 ways to improve your heart health forecast photo

17 ways to improve your heart health foto
17 ways to improve your heart health foto

17 ways to improve your heart health 17 ways to improve your heart health new photo
17 ways to improve your heart health new photo

photo 17 ways to improve your heart health
pics 17 ways to improve your heart health

Watch 17 ways to improve your heart health video
Watch 17 ways to improve your heart health video

Forum on this topic: 17 ways to improve your heart health, 17-ways-to-improve-your-heart-health/
Forum on this topic: 17 ways to improve your heart health, 17-ways-to-improve-your-heart-health/ , 17-ways-to-improve-your-heart-health/

Related News


3 Ways to Boil Milk
The New York Auto Show Goes Big: 10 New SUVs, Trucks, and Crossovers
How to Make Sweet Gherkin Pickles
Here’s how to find your workplace super power (and earn your worth)
Priyanka Chopra’s Diet and Exercise Routine Is All AboutBalance
11 Most Scenic Half Marathons in the U.S
How To Avoid VacationBreakouts
1 in 6 People Has a Sex Fetish—Here Are a Few of the Craziest
How to Install Window Insulation Film
How to Get Your Long Term Boyfriend to Propose You
The Ultimate Streamlined Grooming Routine
Births From Fertility Treatments Hit 5 Million Mark: Report
How to Get Noticed As a Singer



Date: 13.12.2018, 14:32 / Views: 83491


Back to Top