Heart health is directly connected with your brain. Do you want to know how? Well, heart health and your brain are intertwined with each other. It is very literal as the heart is the organ of the body that pumps blood to different organs and one of those organs is the brain as well. Now if the brain does not receive a good amount of blood and the blood is not oxygenated it can cause problems. That is why you need to improve your heart health if you want to have a healthy brain. Let us see how you can improve your heart health.
What is heart health and how is it related to brain health?
So as we have just discovered that the heart is the organ that pumps blood to the brain. And if the brain does not get the required amount of blood from the heart it won’t work properly. Blood reaches the brain with the help of the vessels and if these vessels somehow get deteriorate or are damaged it can even cause bigger problems for both organs. Problems can be like heart attack, heart stroke even dementia, etc can be faced by the person. Therefore it is said that a healthier heart is equal to a healthier brain.
People usually exercise to remain fit and healthy, this allows them to maintain their heart health. Regular exercise allows the heart to pump blood and even helps in maintaining the correct body’s blood pressure. Well, exercising is not the only option that can help you to increase your heart health. You can also put your efforts more into your heart health by eating healthy as well. This means eating low harmful fats and consuming more nutrients.
Health conditions caused by poor heart health
There are various heart as well as brain conditions that can be caused by poor heart health. These problems can be blood pressure, heart stroke and dementia, and even heart attack.
- A heart attack happens when a plaque or a blood clot blocks blood flow in the heart.
- A stroke: It is also known as a “brain attack,” it happens when a clot or a plaque blocks a blood vessel in the brain or it can happen when a blood vessel in the brain bursts. If something like this happens, brain tissue dies, which can lead to memory loss and disability.
- Blood pressure: Blood pressure is the pressure of blood pushing against the walls of your arteries. Arteries carry blood from your heart to other parts of your body. The problem of blood pressure is very common these days. Inadequate exercise and poor eating style can lead to uneven blood pressure and can cause health problems.
- Dementia: It is a problem in which people start to forget. They lose memory, which impacts their thinking skills and also changes their personality.
How can you improve your heart health?
Your heart health can be improved by certain changes. And that change is in your lifestyle. Some of you manage these changes very easily while others take time. Don’t worry about it. Instead of taking so much pressure on these changes, you need just small changes in your lifestyle which can help improve your heart health. And these include:
Eat healthy foods
Eating healthy foods is one of the important steps for improving your overall health. That is why, eat plenty of vegetables, fruits, whole grains, and low-fat dairy products. Also, you can add seafood such as salmon as they are rich in omega-3 fatty acids which are good for your heart. However, some foods contain added sugars and saturated fats like desserts and fried foods, which are not healthy and increase the risk of heart disease. Therefore, try to avoid them.
Control your blood sugar
If you increase your blood sugar level it may cause diabetes. And this affects your heart health by damaging your blood vessels and nerves. Further damage increases the risk of heart disease, stroke, and dementia. That is why try to control your blood sugar level by avoiding sugary and high-fat foods like pastries, chocolates, etc.
Control your blood pressure
High blood pressure is one of the main causes of heart disease and stroke. Because high blood pressure puts too much stress on your blood vessels you can have heart disease. Therefore, regularly check your blood pressure. If your blood pressure is high talk to your doctor they manage it or can prescribe you certain medications for managing it.
If you are not doing any physical activity it may lead to high blood pressure and obesity.
if you do 30 minutes of moderate-intensity exercise like a brisk walk a day can improve your physical as well as mental health. Some studies show that the more you get physically active the more your heart pumps for better circulation. You need to find ways for your heart to pump. Take the stairs instead of lifts or do jumping jacks if you are having a break from work, etc.
Have a quality sleep
Getting enough sleep is essential for your heart and brain health. If you are getting at least 7 hours of a night’s sleep. It can reduce the chances of sleep-related problems like insomnia and sleep apnea. And good quality sleep improves your heart without any stress which leads to a healthy brain.
If you face long-term stress it can raise your blood pressure, reduce your blood flow to the heart, and decrease the heart’s pumping ability. And these contribute to the risk of heart disease and stroke. Therefore, reduce your stress through meditation, yoga, and other techniques that are useful for your heart health.
Quit smoking and limit alcohol
Tobacco smoke is bad for your overall health, especially for your heart. Because it increases your blood pressure and leads to blood clotting. And these clots cause heart attacks and strokes. Therefore if you smoke, quit it. Also, ask your doctor to help you quit. Drinking too much alcohol raises your blood pressure, which can lead to heart disease and stroke. Therefore, if you drink it, drink in moderation or better to avoid it.
Food for your healthy heart
Food plays a very important role in your healthy diet. A healthy diet is essential for your overall health. That is why, if you improve your heart health, there are certain foods you need to take in your diet, which include:
- Leafy-green vegetables: leafy green vegetables include spinach, kale, and collard greens. These are rich in vitamins, minerals, and antioxidants. And these nutrients help in reducing your blood pressure and improve your arterial function. Some studies show that if you take leafy vegetables in high amounts it can reduce the risk of heart disease.
- Whole grains: whole grains include; whole wheat, brown rice, oats, barley, buckwheat, and quinoa. Several studies show that if you include whole wheat in your diet it is good for your heart health.
- Berries: berries include; strawberries, blueberries, blackberries, and raspberries. Berries are rich in antioxidants, which improve the function of cells of your blood vessels. These will help in controlling your blood pressure and blood clotting leading to reducing the risk of heart disease.
- Avocados: avocados contain monounsaturated fats and potassium. And these help in lowering your blood pressure, and cholesterol leading to a healthy heart.
- Fatty fish: fatty fish like salmon, sardines, tuna, and mackerel are high in omega-3 fatty acids and these fatty acids help reduce your heart disease including, high blood pressure, cholesterol, etc.
- Nuts: nuts like almonds, hazelnuts, walnuts, and pistachios are rich in protein, fiber, minerals, and vitamins with antioxidants. And this makes the nuts a better option for your good heart.
- Dark chocolate: dark chocolate is rich in antioxidants like flavonoids. And these flavonoids can help in boosting your heart and brain health. However, avoid too much consumption as it contains sugar and calories which are not healthy for you.
A healthy heart is linked to your healthy brain as the heart is intertwined with the brain because of the connection of the arteries and veins. That is why your heart has to be healthy if you want to improve your brain for proper functioning. These organs are important organs for the proper functioning of your body. Without the proper functioning of the heart and brain, you are not physically as well as mentally strong. In addition, for a healthy heart, you have to take certain steps including changes in your lifestyle which helps in reducing the risk of heart-related diseases like blood pressure, stroke, and high cholesterol. Also, add some healthy foods which are good for your heart as well as brain health. As these may help in reducing the risk of many health problems which are related to both the heart and brain.
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