Everyday Tips For Optimal Heart Health

4 Everyday Tips For Optimal Hearth Health

Little changes in the way we live each day can make big differences in the long run, and heart health is no exception. While you probably know the importance of regular exercise and a heart-smart diet, things like sugar intake, your attitude and your social life all can have significant effects on your cardiovascular system. Be good to your heart every day with these four tips.

1. Cut back on the sugar.

Researchers now believe that chronic inflammation is a major culprit in a number of serious diseases, including heart diseases; in fact, it may be a greater cause of heart diseases than cholesterol. Sugar is one of the top food triggers of inflammation . Sweet treats like cookies, candy and pastries are obvious sources, but simple carbohydrates, fruit juice, soda and alcoholic beverages are loaded with it as well. Limit your added sugar to 20 grams a day.

Not only can back on sugar help avoid inflammation, it will prevent the "sugar rush" that cause insulin levels to quickly spike and drop, which can leave you tired and irritable- and that leads to our next tips.

2. Chill Out.

Stress is part of everyday life. Work issues, family conflicts, financial problems, too many demands and not enough time-when it becomes more than we think we can handle, we get annoyed and short-tempered. Blood pressure surges, heart rate increases and blood vessels constrict. The body is primed and ready for a heart attacks. In fact, recent research has found that in two hours following an angry outburst, the risk of heart attack rises nearly five fold, and the risk of of stroke more than threefold.

3. Make Social Connections.

Depression is another important factor in heart disease and overall health. A research study that followed 7,000 men and women for 17 years found that those who lacked social support, such as friends, relatives, social circles or religious groups, had a death rate three times higher than average.

4. Practice Gratitude.

Take time every day to be grateful for what you already have. It's difficult to go anywhere these days without being inundated by advertisements intended to make you feel like you need whatever they're selling, but the truth is, you likely already have plenty to be thankful for. You can be grateful for a warm bed, a close friend, a beautiful sunset, a soothing cup of tea-in fact, just about anything you tend to take for granted. Take a moment to really appreciate it, and let yourself experiences true heartfelt gratitude. As you do, you will find that your heart rate slows, your breathing deepens, and you feel more at peace overall.

Start a gratitude journal, and every day five more things you're thankful for. The more you practice heartful gratitude, the more natural it will become-and the more your health will benefit.

Source :mindbodygreen.com