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Health Tips For Your Heart You Should Consider
Do you have a healthy heart? Do you even know how to have a healthy heart? If you are being honest your answer was likely ‘kind of.’ There’s a lot of uncertainty when it comes to keeping our hearts healthy. Let’s see if we can take some of the uncertainty away by giving you some solid things to do enjoy a healthy heart – or at the very least, improve your chances of enjoying heart health.
#1 Have More Sex
Yes, that’s right! Men who have sex less than once a month increase their risk of heart disease by a whopping 45% compared to those men having sex 2-3 times a week. At least that’s what a study in the American Journal of Cardiology reports.
#2 Enjoy Those Walnuts
Nuts in general are good for you. Walnuts are even better as they are considered the alpha nuts when it comes to alpha-linolenic acid, which is an omega 3 fatty acid that fights inflammation. Researchers at Yale have reported that eating just 1/2 cup of walnuts a day can improve your blood vessel function.
#3 The Beat is On!
Make sure you are keeping the beat. In fact, before you even sit up in bed in the morning take your pulse. Cardiologists say a healthy mans pulse should be under 70bpm. If your rate runs higher than that for more than week you need to see your doctor!
#4 Don’t Breath The Air – At Least the Dirty Air
According to researchers at the University of Washington if you inhale ultra fine pollution particles they can actually cause your carotid artery to thicken putting you at risk of a heart attack. The highest levels are seen in the morning during the winter so why not save your outdoor time for the afternoon?
#5 Get a Grip!
There is an interesting report from the Journal of Hypertension that state that in as little as 4 weeks of handgrip training blood pressure can be lowered by approx 10%. Perhaps you might want to add handgrip training to your workout.
#6 Count Your Beans
Some people count their blessings, you should count your beans! Instead of potatoes or legumes opt for 1 cup of chickpeas or lentils. According to a study published in the Archives of Internal Medicine 1 cup of either lentils or chickpeas has been shown to reduce systolic blood pressure by as much as 4 mm Hg in just 3 months.
#7 Take a Breath!
Stop and take a long, slow breath that lasts at least 30 seconds. According to research done on hypertension this can lower your systolic blood pressure by up to 4 mm Hg. Practice this breathing regularly and really enjoy the benefits.
#8 Silence is Golden
Fore every 10 decibels of traffic noise that is close to your home, your risk of heart attack increases by 12% according to scientists. So, at night you need to use earplugs!
#9 Scramble It!
Forget the threats about eggs increasing your LDL, which is your bad cholesterol. A study out of Brazil shows there is a link between clearer coronary arteries and eating more eggs. Just no more than 4 eggs a day because there are too many calories. One yolk is packed with Vitamins B12, E and folate.
#10 Sweat it Out
Never let your job be the ‘death of you.’ Exhaustion that is linked to work increases your heart disease risk significantly. A Swiss study showed that men who were dealing with burnout reduced their symptoms by a whopping 57% just by doing cardio workouts 2-3 times a week.
#11 Stop the Flu in its Tracks
Did you know that the flu vaccine reduced your risk of a heart attack by 50%. That’s according to a study that was printed in the Heart journal. It’s thought this might be as a result of influenza triggering an autoimmune response, which also causes inflammation leading to clogging of the arteries.
#12 Get Enough Sleep But Not too Much Sleep
When solid sleepers are compared to those with insomnia a 45% increase in heart attack risk is seen in the latter group (insomniacs) according to a Norwegian study. Then again too much sleep isn’t good for you either – 10 hours or more of sleep increases your risk of heart attack as well. Bottom line aim for 7 to 9 hours of sleep.
#13 Reduce Your Trans Fats
Just a 1% decrease in the amount of trans fats you intake can significantly reduce your LDL levels. Most products no longer contain trans fats, but you still need to read packages to ensure. They are often found in margarine, butter flavoring, potato chips, etc.
#14 Charge Your Body With Sun Power
A study out of Scotland found that just 20 minutes of exposure to the sun’s UV rays can increase the production of nitric oxide in the body, which will lower blood pressure. All you need is 10 minutes a couple of times a week if you have fair skin. It pays not to avoid the sun completely.
#15 Add a Dog to Your Life
Did you know that dog owners generally have lower blood pressure. So, if you can add a dog to your life, you’ll enjoy many benefits and if you can’t why not consider walking a friends dog a couple of times a week.
#16 HGH Supplements
HGH supplements such as Genf20 Plus, Genfx, Hypergh 14x, Provacyl and Sytropin can help your body to increase human growth hormone production, which in turn can help to improve organ health, lower cholesterol, lower blood pressure, and reduce the signs of aging.
There you have it – 16 things you can do to have a healthy heart. Why not try to put at least half of them into play?