#HealthZone : All You Need To Know for A Healthy Heart

Your heart is basically the engine that keeps you alive! It beats over 100,000 times a day, pumping blood to every part of your body

This is how to ensure it carries you for as long as possible.

Your heart is a muscular organ in your chest, about the size of your fist. It works like a pump to keep blood moving around your body.

The blood your heart pumps carries oxygen and nutrients to your body and takes away waste like carbon dioxide.

SPECIFICALLY, THESE ARE WHAT YOUR HEART DOES

– First, it pumps blood all over your body. Every second, your heart works hard to make sure blood gets to every corner, from your head to your toes.

– Next, it works with your lungs to pick up oxygen. The heart sends blood to your lungs, where it grabs oxygen and brings it back to keep everything running smoothly.

– It also delivers nutrients. That blood doesn’t just carry oxygen, it is packed with nutrients your organs and tissues need to stay healthy.

– And here is the cool part: your heart is like a waste manager, too. It removes waste by sending blood with carbon dioxide and other junk to the lungs and kidneys so your body can get rid of it.

Your heart is the ultimate multitasker, keeping your body fueled, clean, and ready to go!

HOW TO CARE FOR YOUR HEART

🔑 EAT SMART
A good diet is one of the best ways to protect your heart.
Focus on:
– Fruits and vegetables:
– Foods like oats, brown rice, and whole-grain bread.
– Healthy fats like nuts, seeds, avocados, and fish like salmon.
– Lean proteins in chicken, beans, lentils, and tofu.

Please limit:
– Fried foods and unhealthy fats.
– Sugary drinks and processed snacks.
– Too much salt, which raises blood pressure.

🔑 PORTIONS MATTER

Even healthy foods can cause weight gain if eaten in large amounts. Use smaller plates, eat slowly, and avoid second helpings unless you’re truly hungry.

🔑 MOVE YOUR BODY

Your heart is a muscle, and it gets stronger when you exercise.

Aim for:
– 30 minutes of moderate exercise most days of the week (like walking, dancing, or biking).

– Or 15-20 minutes of intense activity (like running or swimming).

– Add exercises like lifting weights twice a week to strengthen your whole body.

– Even small things, like walking instead of driving or taking the stairs, make a big difference over time.

🔑 QUIT SMOKING – OR DON’T START

Smoking damages your blood vessels and makes your heart work harder. Quitting smoking can cut your risk of heart disease in half within a year.
If you don’t smoke, avoid secondhand smoke, which is harmful too.

🔑 MANAGE STRESS

Chronic stress puts pressure on your heart. It can also lead to unhealthy habits like overeating, smoking, or drinking too much.

Try these tips:
– Practice deep breathing or meditation
– Take regular breaks and rest your mind
– Stay active, as exercise reduces stress naturally
– Talk to someone if you are feeling overwhelmed.

🔑 SLEEP IS YOUR HEART’S BEST FRIEND

Poor sleep increases your risk of heart problems. Adults need 7-9 hours of sleep per night.

To improve your sleep:
– Stick to a regular bedtime.
– Avoid caffeine or heavy meals before bed.
– Keep your bedroom dark, quiet, and cool.
– Good sleep helps your heart recover and stay strong.

🔑 KNOW YOUR NUMBERS

Regular health checkups can catch problems early.

know these key numbers:
– Blood pressure
Should be below 120/80 mmHg.

– Cholesterol levels
Aim for low LDL and high HDL

– Blood sugar
High levels increase your risk of heart disease.

– Weight
Keeping a healthy weight reduces strain on your heart.

🔑 DRINK WATER

Dehydration makes your blood thicker, which forces your heart to work harder. Drink water throughout the day, especially in hot weather or after exercise.

🔑 TAKE CARE OF YOUR TEETH

Surprisingly, your oral health affects your heart. Gum disease can increase your risk of heart problems. Brush twice a day, floss regularly, and visit your dentist for cleanings.

🔑 BUILD STRONG RELATIONSHIPS

Loneliness and stress can take a toll on your heart. Spending time with loved ones or joining social groups can boost your mental and heart health.

🔑 DON’T SIT FOR TOO LONG

Sitting for hours slows down your circulation and increases your risk of heart disease. If you work at a desk, take a short walk or stretch every 30 minutes.

🔑 MAINTAIN A HEALTHY WEIGHT

Carrying extra weight makes your heart work harder. Losing even a small amount of weight, 5-10% of your body weight, can reduce your risk of heart disease.

🔑 LEARN THE WARNING SIGNS OF HEART TROUBLE 👍🏼

Call for help if you notice:
– Chest pain or discomfort.
– Pain in your arm, neck, jaw, or back.
– Shortness of breath.
– Sudden dizziness or extreme fatigue.

These can be signs of a heart attack or another serious problem.

🔑 START EARLY, DO NOT WAIT FOR DAMAGES FIRST

Heart disease does not happen overnight. Building good habits in your 20s, 30s, or even earlier can protect your heart for decades.

Your heart never takes a break, so you must treat it well! Small, consistent actions, like eating better, moving more, and managing stress, make a big difference over time.

What steps are you taking to protect your heart, do you have tips we can learn from?

– Pharm Greatman