Heart Health: Seven ways to improve your heart health

Heart disease remains one of the leading causes of death in the UK, But you could be amazed by some ways to keep your heart healthy.

Studies suggest that just minor changes to your daily routine can positively impact you.

1. Enjoy a snack of nuts

Walnuts are great in Omega-3-rich fatty acids, which help reduce arterial inflammation, as well as help, protect your heart's health,' says British Dietetic Association spokesperson Gaynor Bussell.

The general use of nuts can help lower cholesterol levels and aid in filling your body up. However, limit yourself to one or two because they're packed with calories.'

2. Get together with your friends

According to the social psychologist John Cacioppo from the University of Chicago, loneliness is associated with the hardening of the arteries. This results in elevated blood pressure and an increased risk of developing heart disease.

The author claims that loneliness causes an increase in cortisol levels, a stress hormone that can affect circulation and make the heart more active.

His research has shown that fruit flies alone suffer from lower health and more prematurely when they are in contact with others. If you're feeling lonely and want to make contact with old friends, develop an exciting new pastime or join a group or class to be active and make new friends.

3. Reduce the amount of alcohol you drink.

There are frequent reports in the media that moderate drinking, specifically red wine - could benefit your heart. However, the most important word here is "may."

There's no definitive proof of controlled research regarding the effects of drinking alcohol in preventing heart disease, which means that the best thing you can do is reduce your consumption.

Consuming excessive alcohol can trigger abnormal heart rhythms, increased blood pressure and injury to the heart muscle, and other illnesses like liver issues, strokes, and some types of cancer. Get consultation from best heart care specialist.

4. Find healthy methods of cooking and food preparation.

Avoid cooking or frying foods with fat (e.g., butter or Ghee). This applies to fish, meat, and other vegetables. It's healthier for your heart to cook, bake, grill, steam, or boil the food.

For flavor, try using spices such as herbs, lemon juice, and herbs instead of salt, cream, or cheese.

5. Learn to meditate.

Researchers have found that those with heart diseases who have practiced Transcendental Meditation, popularized by The Beatles in the 1960s just for 15 minutes every day, can reduce the risk of stroke and heart attack by half compared to those who don't.

This could be because meditation can lower blood pressure, which is a significant risk factor for CVD. According to the latest research at University of the Iowa University of Iowa, scientists observed that practicing meditation for just 20 minutes a day was sufficient to have a positive impact. Yoga breathing and deep breath are thought to offer similar effects.

6. Sprinkle some flaxseeds on top.

"Flaxseeds," also known as linseeds, are tiny seeds high in Omega-3 fats. Like nuts, they could aid some in lowering cholesterol,' says Gaynor Bussell. Sometimes, they are added to food items to aid in constipation, as they increase the amount of fiber consumed and being a more reliable source of fiber, your diet can help reduce cholesterol.'

It is possible to purchase these tiny ground seeds at health food stores and most supermarkets. Sprinkle them over breakfast cereals and salads, or mix them into yogurt.

According to Gaynor, if you're interested in trying the supplements, begin by taking a half teaspoon of the product and increase it to 2 teaspoons per day. A gradual increase is advised, as they could cause flatulence or gastric bloating if not used to these.' Get consultation from best diabetes specialist doctor.

7. Reduce 5 percent in body fat

We're all aware that losing weight can boost our health. Even one or two pounds can have a significant impact.

Experts have discovered that shedding 5-10 percent of your body weight when you're overweight or obese improves metabolism. According to Gaynor Bussell, if you suffer from high blood pressure or high cholesterol levels, those levels decrease. "Eating fewer calories will be the best way to lose weight, which is ideal when coupled with exercise.

Do not lose weight too fast; a couple of pounds each week is acceptable. Experts suggest that among the most healthy kinds of diets to adhere to can be the Mediterranean diet, which is rich in vegetables, fruits, and pulses, as well as some fish, meat, nuts and seeds as well as olive oil, and one glass of red wine every day - but not more than that is all you need!