So it was #WorldHeartDay this week and we thought we would give you some top tips to keep a healthy heart, and some of them you might not expect!
So what is a #HealthyHeart? Well the best way to measure it is a resting Heart Rate, a healthy heart would have a resting Heart Rate of between 60 and 100 beats per minute. Endurance athletes or extremely fit individuals may have a resting Heart Rate as low as 40. However, it is important to remember lots can contribute to your Heart Rate so speaking to a Doctor would be advisable if you fall outside of the above parameters.
Now, 5 tips to keep our Hearts Healthy:
- Interval Training
This kind of exercise is the best for combating Heart Disease, Diabetes, aiding in fat loss and improving efficiency. It doesn’t matter what kind of exercise you do you can incorporate Intervals. If you are a walker walk at a normal pace for 3 minutes and then walk at a quick pace for 1 minute (push yourself!). You can apply the same principles to any area of exercise including weights, running, cycling, swimming and so on…
Chocolate, or more precisely Cocoa, contains Flavonoids which are natural antioxidants. They help lower Blood Pressure, improve blood flow and repair damages cells. Before you reach for any old chocolate bar, the level of Flavonoids depends on the amount of processing the chocolate bar has undertaken. So Dark Chocolate is the one to look for, oh and in MODERATION! Chocolate contains a lot of fat, however fat isn’t all bad, just take it easy 🙂
To really work out the Heart (remember it is a muscle!) you need to undertake 30 minutes of continuous cardio (on average) a day. This is essentially raising your Heart Rate and building the strength of the muscle over a sustained period.
- Red Wine
Another unexpected addition to the list, red wine, is sure to have a calming effect on you and therefore lower Blood Pressure. It is also packed with antioxidants which fight heart disease and help repair cells. Red Wine also contains Resvertrol which is thought to prevent damage to blood vessels and Lipoprotein which reduces cholesterol thus preventing blood clots or potential flow complications. Like Chocolate it really needs to be consumed in moderation and always consult your GP about diet if you are uncertain.
Stretching and working out the chest area, combined with the relaxation of Yoga helps to lower Blood Pressure, improve elasticity in vessels, strengthen surrounding muscles and improve blood flow. All good for a better heart.
Diet and exercise are a part of a healthy lifestyle and we believe that a healthy ‘diet’ can be fun and tasty but must be in moderation and combined with appropriate exercise. We hope the above helps your to improve your Heart Health!Back to Blog