According to Department of Health (DOH), cardiovascular disease is still one of the top causes of mortality. Keeping your cardiovascular health in check not only gives you the benefit of optimum physical health but also peace of mind.
Check out these tips for a stronger heart health:
- Manage your stress
There are many mobile applications that allow you to play white noise in the background. It could be the sound of rainfall, ocean waves, or a fan. Listen to this and slowly take deep breathes in 10 counts. Notice how your heartbeat slows down.
- Be mindful of your cholesterol level
Ever heard of good cholesterol (HDL) and bad cholesterol (LDL)? Low-density lipoprotein collects in the walls of blood vessels, causing blockages. High-density lipoprotein removes LDL from the bloodstream – reducing the risk of heart disease. Increase your HDL by cutting down to 20 grams per day limit of saturated fat in our diet – This includes fatty beef, poultry with skin, butter, and cheese.
- Get moving for at least 30 minutes
Your heart is a muscle – and just like any other muscle in our body, it needs to be worked out, too. Before, you might get tired easily when climbing upstairs. Now, going up and down leaves you little to no sweat at all. Regular physical activity doesn’t only burn calories, it also increases your cardiovascular capacity and endurance. Keep going with your habit!
- DIY heart-healthy recipes
Whole grains can help lower your cholesterol level. Next time you go to the grocery, look for whole grain pasta. This is a must-try on your next pesto dinner! You may also add tuna or salmon if you opt to substitute the usual grilled chicken recipe.
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