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Exercise for Heart

Do you want to avoid heart disease? Then read this article. Did you know that in Australia, 57 000 people suffer a heart attack every year? That’s one heart attack every 10 minutes. You’ve probably heard that your genetics has a part to play in your heart disease risk. But it’s not all out of your control. Fortunately, there is a lot you can do to reduce your heart disease by following a healthy lifestyle. The American Heart Association has reported that those who are young boys or girls must exercise two and a half hours a week.

A lot of people talks about muscle building and fat-loss program but, no one talk about one of the most important organs in our body that is our “heart”. If our heart is not healthy, no matter what’s your goal is but, you will suffer a lot in your life. The heart which beats 24 hours in your body, just imagines if in that 24-hour your heart will not pump for just 5 seconds then “your life is done”.

If the heart is happy, we are happy

The person who lives for 100 years, lives on the strength of the heart, not on the muscles. So it is a very sensitive and delicate organ inside our body. You should do muscle-building or fat-loss but, it is very important to stay your heart healthy.

Our heart rate is high when we exercise compare to one who is not working out. Your heart rate may be within 110 to 160 during working and this makes us sweat. When our heart is active, it pumps blood. When our heart stops pumping blood then we die.

To avoid Heart disease do exercise. During exercise, our heart pumping gets increased by about one and a half times it depends upon what type of exercise we are doing. During this time your Calorie is burning, but your heart is also pumping, and the more the heat pump is, the more your heart will be healthy.

So, let us know that which exercises are healthy for our Heart.

1. Aerobic exercise

There are lots of exercises that come under the category like Brisk walk, Jogging, Swimming, Cycling, Hiking, Sports activity like cricket, Scooter, etc. If you do any aerobic exercise, then you will sweat and during that sweat, you will have a heart pump. You can do aerobic exercise 3 to 5 times a week. if you go to the gym or not, it doesn’t matter but, this exercise will help you, will not harm you.

2. Strength training

Strength training means we are talking about gym exercise. Strenght training means you are involving joints, bones and muscles. Now it is a strength exercise, so it can be done inside the gym and also outside the gym. Now there is lots of exercise comes under this category. The exercise are Free weight training, Resistance band training, body weight training.

In free training like we are using dumbbells and barbells to build our muscles. Resistance band training is the exercise in which one is using stretchable bands for exercise. It depends upon how much your band is tight so that your muscles get involved in it. you can do it anywhere like at your home or in the gym. And the Bodyweight training like Push-ups, Pull-ups, Squats, etc.

3. Flexibility

Many people do not do aerobic exercise or strength training, but they do flexibility exercises like yoga, pilates, and stretching. Some people do light yoga and some do hard. Pilates and stretching is also a nice way to keep their heart-healthy.

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    4 diet tips to help prevent heart attacks and boost heart health.

    1. Omega 3 fatty acids

    Now when we talk about omega-3, then it means good fatty acids. Omega 3 fatty acids are a very essential fatty acid for our heart and our brain. First of all, you have to consume omega 3 fatty acids from our food. there are 3 main types of Omega 3 – EPA, DHA, and ALA. An omega-3 fatty acid is important for everyone, whether you are old or young no matter what. Bad cholesterol is made in our body which we call LDL(low-density lipoproteins). To fix that, we need HDL(high-density lipoproteins) which we get from omega 3 fatty acids.

    Which food is present in omega 3 fatty acids?

    Foods like flaxseed, chia seeds, walnuts, salmon, mackerel, tuna, herring, etc. All these foods are rich sources of omega 3 which is good for our heart and brain. You can also add omega 3 fish oil supplements to your diet.

    How much omega-3 you need a day?

    You have at least 1 gram of omega-3 in a day. No matter whether it came from supplements or food. This means you need 300ml of DHA and DPA in a day. If you are at a very advanced level then you will need 3 grams per day. That’s the maximum dose and remember there is no Dam side effect of Omega-3. It’s a very essential fatty acid for every human being.

    2. Reduce Trans Fats

    These fats are very harmful to our hearts. If you stay away from heart disease then cut trans fats from your diet. Trans fats are by-products. In simple language, Trans fats are formed by processes called hydrogenation which is used to convert healthy oil into solid form. These trans fats also convert healthy vegetables into saturated fats which is not so healthy.

    In North Africa, the middle east, and south Asia, a Partially hydrogenated cooking oil that contains trans-fats are commonly used in the home and by the street vendors for frying and baking.

    Trans-fats are thought to be responsible for an estimated 500,000 premature deaths from cardiovascular disease every year worldwide, according to the world health organization.

    But where do trans fats come from?

    Trans fatty acids or trans fats are the types of unsaturated fats that can occur naturally at low levels in some meat, beef, and dairy products like Butter, Bakery products, fried foods, etc. But it’s the man-made kind like partially hydrogenated oil, that’s the health concern.

    What kind of food contains trans fats?

    Trans fats are found in fried products, vegetable shortening, in some Varieties of Microwavable Popcorn, and Bakery Products.

    If we continuously consume such things that have more amount of trans fat So, it will increase our LDL(low-density lipoproteins) cholesterol which is bad cholesterol, and will reduce HDL(high-density lipoproteins) cholesterol which is the good cholesterol that can cause very dangerous diseases like heart attack, cholesterol, and diabetes.

    3. Increase Fiber intake

    Fiber is very important for your absorption and digestion of food and helps to take out the waste which is in the form of stool from your body. Those people who have constipation, cholesterol, high BP, diabetes, and heart problem, and even cancer, they lack fiber in their diet.

    We have a ton of evidence that high-fiber diets, in general, are associated with lower rates of cancer, heart disease, and diabetes. Fiber also slows the entrance of sugars into the bloodstream that can lead to all kinds of health complications.

    Some Fiber Rich Foods which is easily available

    • Chickpeas
    • Sprouts
    • Yellow lentil
    • Black lentil
    • Kidney beans
    • Brown rice
    • Oatmeal
    • Whole wheat pasta
    • Whole grains cereals

    4. Increase fresh fruits and vegetables

    Fruit and vegetable, it works very well for the heart. What do we get in fruits and vegetables? We get Fibers and Antioxidants in fruits, this is both very useful thing for our heart. We already know about fiber in the 3rd tip.

    What are antioxidants?

    Many people have heard the name of anti-oxidant but don’t know what it means. The original name of the anti-oxidant should be anti-deficient oxygen because when we eat these fruits and vegetables it goes into our blood, and Due to this, free radicals are not formed in our body. These antioxidants neutralize the free radicals in our bodies.

    Antioxidants Rich foods

    • Broccoli
    • Carrots
    • Sinach
    • Meat
    • Pumpkin pie,
    • Sweet potato
    • Cantaloupe
    • Mangos
    • Citrus fruit such as Oranges, Lemons, peppers

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