healthier heart

Healthier Heart, How To Maintain It Naturally With simple steps

Healthier heart naturally

PC. Luis Quiroz Ravines

The statistics on heart disease in the world are alarming. The No. 1 cause of death in the United States is heart disease including stroke, cardiovascular disease and other heart-related. These diseases claim more lives than all cancers combined.

Every 60 seconds someone dies in the United States from this disease. Nearly 380,000 people die each year from coronary heart disease and each year some 720,000 people suffer heart attacks.

Heart disease and women

Every minute a woman dies from heart disease a 1 in 31 dies of breast cancer, but only 1 in 5 women think that heart disease can threaten your health. Heart disease kills more women than all cancers together, for this reason, more women than men have died since 1984.

In women, symptoms of the disease may be different than in men and risk factors for heart disease face can cover up to 90% of women.

Only in the United States, about 43 million women face problems related to the heart.

The causes of cardiovascular disease

The most common cause of heart disease is atherosclerosis, which is a correctable problem if the underlying cause can exceed such us smoking, overweight, lack of exercise or diets saturated fats and carbohydrates. Arrhythmia is one of the most common ailments and can be caused by diabetes, heavy smoking, high blood pressure, coronary artery disease, birth defects, stress, drug abuse, use of some medications, etc.

Here are some tips for maintaining a healthier heart

The American Heart Association recommends making simple changes to maintain a healthier heart

1-Reduce salt intake

High blood pressure increases the risk of heart disease and excess of salt can raise blood pressure.

2- For healthier heart do not smoke

One of every 5 deaths are due to smoking and is the leading cause of preventable death. 15 to 25 years of life expectancy lost in regular smokers. Only in the United States more than 40 million people use cigarettes, of which more than 16 million face disease caused by cigarette

3- Do not abuse alcohol

Weight gain, elevated blood pressure, and heart muscle damage may be consequences of excess alcohol. Reduce your alcohol intake gradually or limit it to a moderate daily amount.

4-Keep an eye on your diet 

Eat plenty of fruits, vegetables and an appropriate amount of water to your weight. Try to eat a balanced and nutritious diet.

5-Combat stress

Chronic stress and heart disease are common, including the stress of work and cases of acute stress motivated by extreme events such as earthquakes, hurricanes, tsunamis, etc. Sudden death from these causes has been documented since ancient times. The causes of stress are many like drinking too much, eating improperly, personal dramas, economic conflicts etc. In these cases take a vacation, practice yoga, start meditation programs or even better visit your doctor, because stress can really relate to heart attacks. It is important to manage your stress levels and values risk factors.

6-Stay active

The overall health benefits greatly with an active and orderly life, 30 minutes a day of moderate exercise can be healthy for your heart.

7-Check your waist

A bulging waistline reveals only excess fat and danger for your health, especially coronary. Making small changes in diet and lifestyle can help your health and your heart.

It is very important that you know your blood pressure, only 50% of people know their blood pressure and ideally be below 120/80

Also know your cholesterol level, one in ten people know their cholesterol level to date and this factor is very important in preventing heart disease.

And do not neglect your ideal weight, overweight dramatically increases the risk of heart attack. Know your body mass index.

But these are only general recommendations of common sense and the most important thing is to visit your trusted doctor.

8 Foods To Avoid For Heart Disease


Foods to maintain a healthier heart

To keep a healthier heart, it can be as simple as being aware of what you eat. Eliminate processed foods and consume more lean protein and fiber. "You can not improve your health if you do not change your diet."

That's what Sheah Rarback, a nutritionist at the University of Miami Miller School of Medicine and Miami Herald columnist.

Angel, Rarback, and Talamas point to a list of ten foods that are particularly useful for maintaining a healthier heart

1. Nuts. Almonds and walnuts have lots of vitamin E and Omega-3 fatty acids and are a delicious source of magnesium. Walnuts help lower cholesterol. The American Heart Association recommends that you eat four weekly servings of unsalted and oil-free walnuts as part of a balanced diet. Note: Remember that they are also high in calories. Moderation is key

2. Salmon. Wild salmon, not the hatchery, is rich in omega-3 fatty acids, which help strengthen the immune system. Good fats in salmon reduce inflammation, maintain blood flow, and lower triglycerides. Other healthy fish for the heart are sardines, barramundi, and tuna. Two servings a week is a good start.

3. Red wine. Antioxidants such as catechins and resveratrol present in red wine, increase good or HDL cholesterol and reduce bad (LDL). Limit consumption to a four-ounce glass of wine a day. If you are abstemious, you can get these benefits in fruits and vegetables.

4. Ground flax seeds. Rich in fiber and omega-3 vegetables can be added to a variety of foods like soups and salads. You can use them in cereal, yogurt and protein shake. Help reduce cholesterol in the blood.

5. Oats. It contains Omega-3 fatty acids and is also rich in soluble fiber, magnesium, potassium, and niacin. Oatmeal helps to lower bad cholesterol (LDL). Use steel cut oats that contain more fiber.

6. Dark chocolate for a healthier heart

. The high content of flavonoids has the effect of diluting the blood, something that the heart likes. Epitaquetin, a compound found in dark chocolate, increases nitric oxide, which dilates blood vessels and lowers blood pressure. Select it carefully. Dark chocolate must have 70 percent or more of pure cocoa to offer the benefits. The recommended serving is two small pieces a day.

7. Avocado. Full of healthy monounsaturated fat that lowers bad cholesterol (LDL). Promotes the absorption of carotenes that improve the health of the heart. Replacing saturated fat with sources of unsaturated fat improves the level of low-density (LDL) cholesterol. One example is to use vegetable oil (unsaturated) instead of butter (saturated).

8. Tea (black or green) is rich in flavonoids, which is an antioxidant that protects cells from free radicals that can harm them.

9. Berries. All berries are good, especially blueberries as they are an important source of ellagic acid, an antioxidant that protects blood vessels, lowers blood pressure and lowers bad cholesterol or LDL. Oranges are rich in flavonoids, vitamin C, potassium, folic acid, and fiber. Oranges also help lower blood pressure and protect blood vessels. (Eat whole fruit, do not take juice alone or lose healthy fiber for the heart.) Other important sources are melon and fruit pump.

10. Beans and legumes. Include red beans, black beans, chickpeas, and lentils. They are rich in magnesium, vitamin B complex and are an important source of soluble fiber, which lowers cholesterol. They also add folic acid and magnesium to the diet

These are the 7 main factors in maintaining a healthier heart.

The American Heart Association calls Life’s Simple 7® 

They are:

  • Eat better
  • Get active
  • Reduce blood sugar
  • Stop smoking
  • Maintain healthy weight
  • Control cholesterol
  • Manage blood pressure

Dr. Lloyd-Jones, the volunteer with the American Heart Association, said, the difference may be in making positive changes in some of those factors.

It is critical to making changes before you develop a chronic condition such as high cholesterol or high blood pressure. Medications can reduce the risk of a heart attack but can not eliminate that risk

Doctor Lloyd-Jones says that focusing on these 7 simple principles can increase the quality of life and increase the number of years of people's lives.


NOTE: Luis Quiroz Ravines is a Peruvian journalist specializing in Natural Health, author of an effective treatment to lose weight naturally. Learn MORE at


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