5 Best Exercises To Boost Your Heart Health

WHO states, globally around 17. 9 million died from cardiovascular disease in 2019, representing 32% of all global deaths. 

Another research says India has the highest death rate suffering from cardiovascular disease (CVD) rising from 2.26 million in 1990 to 4.7 million in 2020 annually.  Nowadays, it has been observed that young individuals are also suffering from CVD. 

Keep reading this article if you want to save your loved ones. 

Causes for CVD

There are various reasons why a person suffers from cardiovascular disease. Here are a few reasons

1. Prolonged high blood sugars: High blood sugars due to diabetes for a prolonged time can damage the blood vessels and nerves. This can lead to heart stroke and heart failure. 
2. Smoking: Smoking narrows your blood vessels, leaving less place for blood to travel. As a result, your heart will pump forcefully to pass the blood into various cells, tissues, and organ levels, this will create stress to your heart. 
3. High blood pressure: High blood pressure means the pressure of blood on the walls of blood vessels is high, causing your heart to work harder to support the heart at the cellular level. 
4. High lipid levels: When your triglycerides, and cholesterol levels are high, it is a sign of warning that you may get a heart attack. High lipid levels are due to the increased trend of consuming fatty foods, sugars, and carbonated drinks. 
5. Obese or having belly fat: Individuals whose BMI is greater than 30 kg/m2 or whose belly measures more than 40 inches are prone to CVD. 

How to maintain good heart health?

People have a misconception that every individual will suffer from heart attacks no matter what. It has become normal nowadays to hear if a person suffers from CVD because the majority of them are suffering.  

It is entirely possible to maintain good heart health and it won’t worry if you follow these simple guides: 

1. Exercise:Exercise keeps you healthy and in good shape for the long run and with good heart health . Below are the 5 best exercises to help your heart health
   5 best exercises to maintain good heart health

   A research study says, physically active individuals have low blood pressure, increases insulin sensitivity, and lowers triglycerides and cholesterol levels. Cardio or aerobic exercise is useful for the heart as it increases blood flow and oxygen levels in the body.  

   1. Brisk walk: If you are leading a sedentary lifestyle and have no motivation for exercise then you must at least start with 30 minutes of brisk walking a day for 5 days a week.  
   2. Jogging: Jogging for 20 minutes a day for 5 days in a week can lower your blood pressure and maintain sugar levels. It increases your metabolism, which will metabolize the fats in the body. It also increases your focus in general.
   3. Swimming: Swimming requires entire body muscles to swim. It utilizes most of your energy while you swim. It also helps to burn fats present in the body. 
   4. Cycling: Cycling helps you in losing your stubborn belly fat. It strengthens your lower legs. 
   5. Resistance training: Exercises like squats, push-ups, and pull-ups can increase belly fat metabolism, promoting good health. 
2. Balanced diet: Along with the right exercise, maintaining a healthy balanced diet is highly important. As it is quoted,” Health consists of 80% diet and 20% exercise.”
   
   • Include high fibre: Fibre has the potency to lower your bad cholesterol levels by producing short-chain fatty acids with the help of gut microbes by reducing the rate of cholesterol production. Fibre also controls normal blood sugar levels by delaying gastric emptying.
     Foods like fruits, salads, green leafy vegetables, oats, and millet are high in fibre. An individual should consume at least 25-30 g of fibre in a day. You can also include BodyFirst fenugreek fibre which provides approximately 5 grams of fibre in a teaspoon. 
     Include good fats: Good fats significantly lowers bad cholesterol present in the body. Good fats consist of omega-3, omega-6 mainly. Foods like cold-water fish, nuts like almonds, walnuts, and seeds like chia seeds, flax seeds, etc.  
     Individuals in the age group of 19-50 years should have an adequate intake of 1.1 g of omega-3 on a daily basis. And it becomes difficult to get at least 100 g per day through diet alone. You can also add BodyFirst Fish Oil supplement for the intake of omega-3. 
   • Boost antioxidant intake: As an adult, it seems fairly normal to be stressed, and under pressure for so many things including phone bills, light bills, career switch, job change, spouse stress, and much more that it might take another blog to complete the following.
     Jokes apart, you can never imagine what happens inside your body while you are stressed. Stress affects your immune system, by increasing oxidative stress. To make your health a priority you need to level up your antioxidant game. 
     Including fruits and veggies, rich sources of antioxidants, will lower oxidative stress. Include BodyFirst Tocotrienol and Ultimate Heart Health for better support for your overall health.