We read all kinds of things about how to keep our hearts healthy. A Kevlar vest might save you from a speeding bullet, but it’s not going to save you from the most lethal risk to your heart – heart disease. The good news is that there are many things you can do to protect your heart health and it doesn’t include wearing a Kevlar vest. Let’s look at some of those things that contribute to heart health.
#1 Double the Love
Men who have sex at least once a month significantly, reduce their risk of heart disease. In fact, if you have sex just once a month or even less then you have a 45% higher risk of having heart disease than the guy who has sex 2-3 times a week. A study printed in the American Journal of Cardiology says researchers found that sex has the potential of protecting your heart in the same way a workout at the gym does. So why not have a little more sex?
#2 The Beat is On
When you crawl out of bed tomorrow, stop and find your pulse. Log your BPM (beats per minute). Pierre Theodore, M.D a cardio thoracic surgeon says that healthy men should have a heart beat that’s 70 BMP or less. If you consistently have a rate that’s higher than that see your doctor.
#3 Have a Little HGH Bump
HGH or human growth hormone is produced by your pituitary gland. As we age the amount of growth hormone our bodies produce decreases and that leads to signs of aging including your organ health. Taking an HGH supplement like Genf20 Plus and practicing intermittent fasting can help your body to naturally increase production of HGH and that can help keep your heart healthy.
#4 Develop a Love for Walnuts
When it comes to alpha-linolenic acid, which is an omega 3, Walnuts are king. Researchers at Yale University say that if you eat a half cup of walnuts every day, it can improve the function of your blood vessels.
#5 Clean the Air
We aren’t talking about cleaning the air after an argument with someone. We are talking about the dirty air you inhale that is filled with pollutants that can thicken the carotid artery wall, making you at higher risk of having a heart attack. So, pay attention to where you are and what you are exposed to. Do your outdoor runs or walks for the afternoon because pollutants are highest in the morning.
#6 Get a Grip on Your Blood Pressure
While taking your blood pressure is important, we’re talking about handgrip training. According to the Journal of Hypertension just 4 weeks of hand grip training will reduce your blood pressure by about 10%. Grip training causes ‘shear stress’ and that can improve the function of your blood vessels.
#7 Are You a Bean Counter?
Bean counters love to count money, but we want you to be a different kind of bean counter. Rather than eating potatoes we would like you to choose legumes. 1 cup of beans, chickpeas or lentils can reduce your systolic blood pressure by as much as 4 mm Hg after 3 months.
#8 Watch the Numbers
Pick an exercise that you can do a couple of times a week. Upon completion of the exercise you should note the time and take your heart rate. Log it. Each time you exercise repeat the process and should you notice a significant change you should see your doctor.
#9 Get Scrambling
For a long time it was believed that eating eggs weren’t good for you because it increased your bad cholesterol (LDL). Actually, the latest research out of Brazil indicates that there is a link between coronary arteries that are clearer and eating eggs. However, the maximum should be 4 eggs a week.
#10 It’s all About the Breathe
You need to learn how to take long, slow breaths – about 6 breaths in 30 seconds. This can reduce your systolic blood pressure as much as 4 mm HG in just a few minutes. If you take the time to practice this breathing most of the time, you can enjoy long lasting lower blood pressure.
#11 Avoid Burnout
A study in in Psychosomatic Medicine showed exhaustion that’s the result of work increases your risk of heart disease. Cardio exercise 2-3 times a week can reduce your symptoms by as much as 57%.
#12 Give the Flu its Walking Papers
The flu vaccine is linked to fighting flu viruses, but many people aren’t aware that it also cuts your heart attack risk in half. While the exact reason hasn’t been studied, but it’s likely because influenza triggers your body to have an autoimmune response and that is also the same type of inflammation that can cause you to have clogged arteries.
#13 Get to Bed
Insomniacs have a 45% greater likelihood of having a heart attack so make sure you get to sleep, however, don’t oversleep. One study showed that those who get more than 10 hours of sleep a night have an increased risk of heart disease.
#14 Eliminate Trans Fats
Up until just a few years ago it was difficult to avoid trans fats, because they were found in most foods. Now, it’s easier because of regulations that limit the use of oils that cause trans fats. Still, you need to pay attention and eliminate trans fats all together because they increase your LDL, which increases your risk of having a cardiac event.
So are you saving your heart? If you answered no, it’s time to start because your life could depend on it.
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