These little secrets can keep your heart healthy

With so many heart diseases on the rise, most health-conscious people strive to find ways to keep their heart healthy.

It is a serious misconception that being in excellent physical condition makes you less vulnerable to heart diseases. It is true that good levels of physical conditioning are a contributing factor in keeping your heart healthy, but it is not the only one. In short, fitness and health may be two different subjects if we look at it with intricacy. It is not an absolute necessity that a bodybuilder is less prone to developing a heart disease than an average man.

Take The Green Initiative

When we speak of the heart, we cannot ignore the importance and benefits of plant-based foods. Vegetables are an excellent source of Glutamic acid. It is a class of amino acids which helps to keep blood pressure at lower levels; safe levels, so to say. What's more? Veggies lack cholesterol, fat and even calories, which otherwise tend to be the common culprits for causing heart diseases. Not to mention, the amount of vitamins and minerals that vegetables provide.

Stay Active

Without the aid of daily exercise, maintaining your health is a daunting task. Exercises not only improve heart function, but also help in lowering blood pressure, and cholesterol levels in the body. A mere 30 minutes daily walk works well for the heart. It is said that sprinting is more beneficial for the heart than jogging.

Minimise the consumption of oil

Although, you cannot avoid oil completely, you can keep its consumption to a minimum. As oils are a storehouse of calories mostly consisting of fat, they have high chances of leading to the development of plaque in the arteries. This gives rise to some nasty heart problems. However, not all types of oil are unhealthy. Fish oils contain omega-3 fatty acids, which help in preventing cardiovascular diseases and reduce instances of heart attack.

Say no to smoking

If you think you cannot shun the habit of smoking, then you might as well know that you cannot do anything good for your heart. One of the most severe risks of smoking relates to heart diseases in almost every smoker. Quit smoking, and you have done half the job in keeping your heart healthy!

Shed the excessive fat

If your figure is slim, and belly flat, then you may have less things to worry about heart diseases. Being overweight puts extra load on the heart, thus increasing the risk of heart conditions. So, consume less sugary foods and more fibre, complex carbohydrates, fruits and vegetables. Maintaining a healthy weight is one of the basic necessities for a healthy heart today.

Add More Fibre

Fibre exists in two major groups; soluble and insoluble. Although both types are beneficial to health, it is the former type that does way better to reduce cholesterol levels in the body. Due to its soluble nature, it binds with the cholesterol in the intestines and keeps it from being absorbed. A healthy person requires a serving of 5 to 10 grams of soluble fibre a day to avail this benefit of low cholesterol. Foods rich in this fibre include apples, peas, prunes, etc.

Beware of Saturated Fats

It is important that you limit the amount of saturated and Trans fats you consume. These spike cholesterol levels in the body, thus increasing the risk of coronary disease. So avoid or limit consumption of food such as red meat, dairy products, coconut oil and palm oil. These are rich in saturated fatty acids. To avoid Trans fats, eat less fast food, bakery products, snacks, crackers, and margarine. Go for foods rich in healthy fats such as polyunsaturated and monounsaturated fats.

Eat Less Salt

Sodium is good for the body, but in small amounts. High salt intake means high blood pressure, which eventually points out to heart conditions. When sodium starts accumulating in the blood, it attracts water which in turn, increases the blood volume. Now to keep this blood circulating through the blood vessels, the heart has to work harder thus, causing high blood pressure. The recommended amount of sodium in the food per day must be less than 2300 milligrams.

Take the Right Medication

In most cases, heart diseases are also related to the use of drugs. So, it is important that you take medicines as prescribed by the doctor, or get them altered if necessary.

Manage Stress

Stress has also been known to be one of the common culprits of heart problems. Any stressful situation elevates blood pressure and this response takes its toll on the heart. So, keep yourself relaxed by practising meditation, yoga, and other relaxation techniques.

How to quit smoking the natural way

We all know that smoking is dangerous but we still indulge in it. Smoking cigarettes is one of the leading causes of deaths around the world placing even before HIV, accidents, homicide, and drug overdose. Companies that manufacture cigarettes have to print a warning on the box (usually 'Smoking is Injurious to Health' or 'Smoking Kills'), yet this does not deter people. Statistics show that there has been a tremendous rise in the number of male and female smokers, and a large percentage of them are still in their teens. People smoke for a variety of reasons, some say it's cool, some believe that smoking brings maturity, and most of them think that smoking releases their tensions. Here's the fact, smoking makes you weak physically and mentally, and your immune system becomes susceptible to a number of life-threatening diseases.

Best Ways to Quit Smoking Naturally

There are many natural ways to kick the death stick. It's not necessary that you go on medication or start chewing Nicotine. Here are some effective tips to help you quit.

Be Aware

Remind yourself that smoking is injurious to health. Think about all the people who love you and who feel sad when you smoke. You will only leave smoking if you want to, there should be a feeling from within. Think about what happens when you smoke a cigarette. Imagine the smoke injuring your organs inside and think how much damage it is causing the environment.

Breathing Exercises

Indulge in activities in which you have to breathe deeply. This can be exercising in the gym, taking a walk around the block, going for yoga or aerobics, or even swimming for about an hour daily. You can also sit and meditate and take deep breaths; just remember you need to get your lungs fresh air. When you smoke your lungs are the main sufferers as the harmful ingredients of tobacco damage the healthy lung tissues. When you avoid smoking and perform breathing exercises, the fresh oxygen will help purify the impure blood and will stimulate fresh air in your lungs. This fresh air helps the lungs to get rid of all impurities. People who stop smoking and indulge in heavy breathing exercises spit out yellow phlegm. This means that your body is undergoing detoxification.

Start Eating Healthy Foods

Humans need to see results and we need to see it now. There's not an ounce of patience inside the body. The moment you stopped smoking, you want to see changes. This is not how it works. Your body will take time to show the positive effects of not smoking. Most smokers are thin because the smoke that they inhale sucks the most important nutrients out and makes them weak. The good news is when you stop smoking there's a chance that you might put on some pounds. Don't feel bad, for a change it's good to have food back in your stomach instead of smoke. Eating nutritious food will nourish your entire body and is one of the best ways to quit smoking naturally. Eating doesn't harm anyone, it keeps the environment clean and if your foods are healthy it doesn't harm your body also.

Be Occupied

If you really want to get rid of smoking, get occupied with some or the other beneficial activity. People smoke when they have the time to smoke, the more you are busy the less you will think of lighting up a cigarette. Join hobby classes or spend more time with your friends and loved ones. 

You will Live Longer

Remember smokers cut their lives shorter by 15 years. If you are someone who has a zest for life and wants to achieve something big, then being smoke free will help you remain healthy and alive longer. You can also join a support group and participate in group therapy sessions and share your experiences so far; your words can serve as encouragement to others and this will motivate you even more to leave smoking for good.

To make sure you succeed in your goal try to stay away from other smokers and don't visit places where you see people smoking frequently. 

Vital tips for erections that last longer

When it comes to getting an erection, most men do just fine but there are some times when things just don’t fall into place no matter how hard you try. The erection is not as hard or last as long as you want. Getting an erection is a complicated procedure which involves your brain, heart and various other factors like anxiety and arousal. Here are some invaluable tips that will help you when it matters the most.

1. Never ever lit a cigarette: People, especially youngsters think that smoking is a cool thing to do but little that they know it affects the sexual life in the worst possible manner. It hardens the arteries and chokes blood supply to the penis. Sexologists say there is a need for people to understand that erection in men has a lot to do with a healthy heart. Passive smokers are most likely to encounter erectile dysfunction as compared to non-smokers.
2. Ditch your drinking habit: All that fun you had while drinking in parties comes at a cost. Medium to heavy drinking is stated to be primary cause for erectile dysfunction. It’s very difficult to obtain an erection when you’re drunk than when you’re normal. Additionally, alcoholism poses serious threat to liver and kidneys which will hamper your sex life.
3. Take an appropriate diet: Eating the right food in right amount is the mantra for a healthy sexual life. Antioxidant packed fruits and vegetables can enhance the quality of erections by augmenting blood flow to the penis. Moreover, when it comes to avoiding what to eat, foods that are bad for your heart are also bad for erections. If eating junk food is interfering with your sexual life then stay away. Junk food may leave you feeling bloated and uneasy.
4. Kegels exercise: Kegels exercises are meant to strengthening muscles of pelvic region and can help you control your bladder and enhance sex life.
5. Don’t think unnecessarily about your performance: A lot of people fail to get an erection because they think too deep of how well they will perform. The stress factor leads to erectile dysfunction and the only way out of it is to stop thinking about it.