It’s never too early or late to aim towards healthy heart. Oftentimes, once we use a car for several months, we grow concerned about its routine maintenance, checks, and replacements subconsciously. Since the heart is inconspicuous to our eyes, we often fail or forget to accord the care and priority it duly deserves. The human heart starts beating from the wombs even before we are born. Automobiles do, but the heart has no mileage. Its mechanical warfare and performance in one’s lifetime depend largely on your physiological regimen, habits, diets, and even physiotherapy.
Years of scientific research have proven a natural link between aging and a decline in heart function. Therefore, heart-related symptoms are most common in the elderly, so it goes without saying. exist2001In years, the researchers assessed208The maximum heart rate per minute of a healthy non-smoker. The research results show that in20The heartbeat score for people aged194Times,30Heartbeat every minute187Times,40The heartbeat of a year old180Times. Experiments show that as the age increases, the heart rate gradually decreases.60Heartbeat every minute166Times while90Heartbeat every minute145Times(1).
The pride of youthfulness lies in its strength, stamina, and resilience. Unfortunately, youth meets its end at the latter phases of adulthood where the walls of heart arteries and arterioles grow thicker, and the space within the arteries become less elastic. Since arteries and arterioles slightly expand as people age, they cannot relax as quickly during the rhythmic pumping of the heart, thus making it hard for the heart to handle sharp changes in blood pressure.
From the foregoing illustration, it is evidently clear why everyone, especially the middle-aged and elderly, should care more about their heart. Here is the goodness; following specific diets and habits cushion the effects of aging on the cardiovascular system. Exercise, for instance, helps people maintain cardiovascular fitness as well as muscular fitness as they age. Here are six quick tips to follow if you want to keep a healthy heart.
1. Stay Physically Active: Try as much to avoid a sedentary lifestyle. As you exercise, do not only build your muscles for strength but also promote your cardiovascular by improving stamina. Exercise will always be a beautiful part of life because of its inherent flexibility –depending on what suits you, exercise could be fun, serious business, or a moderate-intensity aerobic physical activity. However, you must always make exercise a routine and commit to it. You could try swimming regularly or long hikes of at least 150 minutes. For faster results, employ vigorous-intensity aerobic physical activity such as jogging and running to feel the best performance of your cardiovascular.
2. Regular physical examination: Heart problems are generally asymptomatic. Just to be on the safe side, be sure to have your doctor check your measurements, heart rate, and weight. Monitoring these records reduces the risk of emergencies.
3. Quit smoking and avoid second-hand smoke: Smoking thins the blood vessels that lead to the heart, brain, and other parts of the body. Because of this, people who smoke regularly are more likely to endanger heart health. Quitting smoking isn't easy, but keep trying and get support. Secondhand smoke is just as harmful as smoking itself, as certain chemicals in cigarettes and industrial fumes can contribute to the buildup of plaque in the arteries.
4. stress reliever: Stress stimulates heart rate and indices and can damage artery walls. So sleep at least every day6Hours. Lack of sleep interferes with the body's physiological activities, often causing cardiovascular problems.
5. Consume a Healthy Heart Diet:: First and foremost, avoid trans-fat as much as possible. Trans-fats are industry-produced fats that block your arteries and increases your bad cholesterol levels. Only purchase products with zero percent trans-fat. So, stay vigilant and always read the labels of packaged baked goods for harmful ingredients such as hydrogenated oils.
Secondly, focus your diet on heart-healthy nutrients. Omega-3 fatty acids are a good example. These polyunsaturated fatty acids support cognitive, joint, cell, and heart function. Omega-3 fatty acids can also be found in Fatty fish such as sardines. Taking fish oil capsules is also an efficient way of supplementing your intake of Omega-3 fatty acids (2).
Folic acid is another healthy heart nutrient mostly found in dark, leafy greens and citrus fruits. Researchers opt that increasing consumption of folate and vitamin B12 decreases homocysteine levels in the blood –which in turn improves cardiovascular health (3).
Another important nutrient that is good for the heart is an essential antioxidant, which isCoenzymeQ10. This helps maintain cardiovascular health and maintain normal index(4).
6.Ask about family medical history: Don't be surprised. Detect recurring heart problems in your family. If you find out that you may be genetically predisposed, then you should place greater emphasis on exercise, diet, and all the other preventive measures mentioned. Also, be sure to see your doctor if you have any symptoms of possible cardiac distress.
REFERENCES AND FURTHER READING
1. “Age-predicted maximal heart rate revisited”. al, H. Tanaka H et. pages 153-156., sl: Journal of the American College of Cardiology, 2001, Vol. Vol. 37.
2. Center, University of Maryland Medical. Omega-3 fatty acids.. Http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids. [Online]
3. Institute, Linus Pauling. Folate. Oregon State University,. [Online] http://lpi.oregonstate.edu/infocenter/vitamins/fa.
4. Coenzyme Q10. University of Maryland Medical Center. [Online] http://umm.edu/health/medical/altmed/supplement/coenzyme-q10.