Daily Heart Health Tips To Avoid Heart Disease

Recent research has shown that we are much more capable of slowing down the aging of our hearts than was originally thought. The heart is one of the most important organs of the body. A diseased heart makes for a shortened and unhealthy life. A heart that doesn’t work at all is incompatible with living. To lead a pleasant and long life, these daily heart health tips and strategies are surprisingly simple and enjoyable.

Exercise.

Aerobic exercise performed at least 5 times per week is ideal for heart health. Some studies have shown that at least 1000 calories should be burned off in aerobic exercise weekly to benefit the heart. Try these simple forms of aerobic exercise to keep your heart ticking for longer:
* Walking at least 1.5 miles daily has been proven to be beneficial for your heart. Start off with smaller distances and gradually work your way up. Another way of looking at the walking is to remember that cardiologists recommend walking for at least 30 minutes every day. This amount of walking apparently significantly reduces the risk of heart attack. Walking is also a great mood elevator, and assists with weight control.
* Exercise bikes like the Life Fitness 9500 recumbent exercise bike are another great way to improve cardiovascular health. These bikes come with heart monitors and various fitness and exercise programs to keep you motivated. Exercise bikes are a great way to keep the aerobic exercise going when the weather outside is too unpleasant.
* Swimming and aqua aerobics are other effective forms of aerobic exercise for those who like to get wet.

When participating in aerobic exercise it is important to stay well hydrated. Anyone who is unfit, over weight, has a health condition, or hasn’t exercised in a while, should seek a medical clearance before pulling on their running shoes.

Diet.

We are what we eat, and our hearts have to keep pumping, despite what we consume. Diets high in salts and animal fats increase the build up of fatty deposits in blood vessel walls, resulting in the heart having to work a lot harder.
* The Mediterranean diet has long been famous for its heart healthy benefits. This diet promotes small amounts of meat, plenty of grains, heart healthy fats and oils, such as virgin olive oil, and a diet rich in colorful fruits and vegetables. The Mediterranean diet also allows red wine, in moderation. Garlic and omega-3 fish oils are also important ingredients.
* Flavonoids are antioxidants that are found in chocolate, fruits, vegetables, and some grains. Flavonoids have been shown to reduce blood pressure, and decrease bad blood cholesterol levels, both significant factors in heart disease. Soy protein, green tea, and chocolate containing more than 70% cocoa, were all found to be helpful in various ways for improving heart health.
* Red wine contains resveratrol, a natural compound, which has recently been shown to slow down the aging process in the hearts of mice. Even in low doses, the resveratrol seemed to alleviate the decline in heart function that is normally associated with aging. Resveratrol is found in large amounts in both red wine and grapes.

Stop smoking.

Ceasing smoking is an easy way to improve the health of your heart. Smoking increases blood pressure, and dramatically reduces the health of blood vessels. Smoking also contributes to deposits, or plaque, in vessel walls.

Healthy body weight.

The less you weigh, the less burden you are placing on your heart. Those extra pounds eventually add up to an overworked cardiovascular system. People suffering from type 2 diabetes also have a much higher chance of heart disease.

Reduce stress.

The more stress you encounter, the higher your blood pressure will be. High blood pressure is a known contributing factor to heart disease. Lowering your stress levels with yoga or gentle exercise will have you feeling better and take some points off your blood pressure.

Cholesterol.

LDL, or the unhealthy cholesterol, is responsible for forming fatty deposits on the inner walls of the vessels of your heart and brain. This eventually leads to heart attacks and strokes. Green tea and omega-3 fish oils are 2 simple and natural ways to reduce your LDL levels.

Heart healthy nutrients.

Calcium, CoEnzyme Q10, Vitamins C and E, Maitake, Ginkgo biloba, Magnesium, Selenium, and L-Carnitine, are all potentially powerful nutrients needed for optimal heart health. Many of these products are featured in antioxidant supplements. These substances can have damaging side effects when taken incorrectly. Consulting a health practitioner is recommended before taking any heart supplements. Consuming these products through natural whole foods is a much safer and healthier option. For more information on the dangers of antioxidant supplements you may like to read this article on the dangers of antioidants.

Workout Activities That Burn Calories The Best

We are all pressed for time. Most of us would like to think that when we are exercising we are actually burning up those calories most effectively. Ever wondered what are the best activities that burn calories? Since one pound equals 3500 calories, an activity that burns 500 calories per hour will after 7 workouts, have allowed you to lose one pound.

The amount of calories an individual will burn can fluctuate wildly due to factors such as body weight, gender, fitness levels, and level of exertion.

There are many calorie burning charts you can access to more accurately assess your personal calorie burning figure. Most workout equipment will have a calorie burned program set in the console.

We have compiled a list of some of the best calorie burning workouts. The activities on our list will burn at least 500 calories per hour for the average woman weighing 150 pounds. Men will burn more calories doing the same workout as a woman.

* Rollerblading can burn up to a staggering 900 calories per hour.
* Running 6miles per hour will burn 850 calories.
* Elliptical machine at a very hard level can burn up to 700 calories per hour.
* Aqua aerobics performed at an intense level can burn up to 700 calories per hour. This low impact workout is brilliant for any one suffering from injuries or joint problems, and is also great for toning muscles.
* Rowing at an intense pace will burn 700 calories per hour.
* Jump rope. This inexpensive piece of workout equipment has to be great value for calorie burning. An intense session with a rope (125 jumps/minute) can burn 850 calories per hour. A moderate workout at 70 jumps/minute will burn 700 calories.
* StairMaster. An intense workout on the StairMaster can burn up to 700 calories per hour.
* Power walking will burn 600 calories per hour. (Note that this is better than jogging at 5 miles/hour for calorie burning.)
* Exercise bikes can burn anywhere between 550-700 calories per hour depending on the intensity of the program.
* Jogging 5 miles per hour will burn 500 calories.
* Aerobics at high impact will burn approximately 500 calories per hour.
* Cross country skiing uses about 500 calories per hour.
* Swimming vigorously will burn 500 calories per hour.

Running versus cycling

Many people will look at the above chart and see all those calories burned by running and go off and get themselves a treadmill. While a treadmill will burn more calories per hour it is important to figure out whether you have the stamina to run for 60 minutes. Most people will find it much more achievable to workout for one hour on an exercise bike like the Life fitness 9500 exercise bike than to run on a treadmill.

The other important thing to remember is that the treadmill is much more high impact on the knees and ankles than an exercise bike. Many people find that they become bored or injured on their treadmills, but can easily and happily keep going on an exercise bike. A life fitness 9500 exercise bike has 13 levels of resistance to suit any level of fitness, and along will all the other features you would expect, will tell you how many calories you have burned.

By utilizing the workout programs preset in the bike you can really give yourself a very intense workout. The programs are often also set up in such a way so as to alleviate boredom with games and contests to beat yourself. The last major difference between a treadmill and an exercise bike is the potential for injury from a fall. While it would be quite hard to fall from your exercise bike, people can and do fall off treadmills. This can make for a nasty injury.

There are many activities that you can do to burn 500 calories or more per hour. Many of these activities are free or relatively inexpensive. Rollerblading, in particular, is a great calorie burning activity that the whole family can participate in. Select a couple of activities that you really enjoy, and mix your programs up. This will help counter boredom and repetitive type injuries from occurring.