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What are the methods and exercises to strengthen the heart muscle.

The human heart is the organ responsible for pumping blood through the body through the circulatory system, through a coordinated set of involuntary contractions characterizing the heart muscle, as it works continuously without interruption throughout the life of the individual, and in fact the heart needs care and attention, with a view to enjoying a healthy life And to live for as long as possible without suffering from diseases of the cardiovascular system, and you must take care of heart health and strengthen the heart in order to enjoy good health throughout the life, and no matter how old or young you must take care of your heart, he is the unknown hero in your chest, and because the prevention of heart diseases And blood vessels What you need to take preventive measures in order to push you for the rest of your life, because not exercising and following a bad diet and other unhealthy habits leads to heavy losses over the years, anyone at any age can benefit from a set of simple steps to maintain the health of his heart, of course you You know that exercise and a healthy diet, but what can you do to maintain the strength of your heart and help it work well? When you incorporate these habits into your lifestyle, your heart health will be the best you can.

Ways to strengthen the heart:
Strengthening the heart by eating healthy fats and not saturated fats, in order to maintain the health of the heart we need fats in our diet including saturated fats and trans fats, and one of these fats we do not need to convert is saturated fats that increase the risk of heart disease or injury With a stroke for life, this is because unsaturated fats block the arteries by raising bad cholesterol levels and lowering good cholesterol levels, and when you get rid of saturated fat in your diet you work to improve blood flow throughout the body, and to achieve this, you need to Read the labels on the packaging and disposal of hydrogenated oils, and the search for free items from the unsaturated fats are the initial point to get rid of unsaturated fats.

Strengthening the heart with dental health care:
Dental health is a good indication of the level of health in general, including heart health, because those people who have periodontal disease are often at risk of heart disease, and studies have continued on this issue, but many have shown that bacteria in the mouth can lead to Periodontal diseases, which pass into the bloodstream and cause an increase in C-reactive protein, which leads to signs of vascular inflammation. These changes, in turn, may increase the risk of cardiovascular disease. Therefore, it is always advisable to brush teeth continuously to prevent periodontal disease and if you suffer Alcoves may have to deal with them in order to fight gum disease.

Get enough sleep:
Sleep is an essential part of keeping your heart healthy, and if you do not sleep enough you may be subject to cardiovascular disease regardless of your age or other healthy habits. And one of the studies that monitored 3000 people over the age of 45 years found that those who slept less than 6 hours per night were more likely to have heart disease, stroke or a heart attack, and researchers believe that too little sleep causes disturbances in health problems and biological processes, including This includes blood pressure and inflammation, so try to get 7-8 hours of sleep most nights and if you suffer from sleep apnea you should deal with it.

Do not sit for a long time in the same place is very important for strengthening the heart:
Since in recent years, research has suggested that sitting for a long time is a bad thing for health regardless of the level of exercise you do, and this news is bad for many people who have office jobs throughout the day. And when researchers looked at the combined results of several existing studies I have notes on about 800,000 people who found that they sat more by 147%. There was an increase in the death rate by 90%. In addition, sitting for a long time increases the risk of developing deep vein thrombosis. Therefore, these people need to move throughout the day and move away from the office and To do some small practices like walking.

It is recommended to avoid passive smoking:
Where studies indicate that the risk of heart disease increases by an average of 25-30% for people who are exposed to secondhand smoke at home or work, according to the American Heart Association, exposure to tobacco smoke contributes to about 34,000 premature deaths from heart disease and 7,300 deaths from lung cancer Every year, non-smokers who have high blood pressure or high cholesterol have a greater risk of heart disease when exposed to secondhand smoke because the chemicals emitted from cigarette smoke enhance the development of plaque in the arteries.

Cooking wisely:
When we cook food we take greater responsibility for what we eat and our choices are likely to become wiser for heart health care, and if you are one of the people who don't cook then it is time to start that if you prepare a simple salad dish with roasted chicken, nuts and seeds and sprinkle a quantity of olive oil and juice Lemon and salt and pepper spray will be a wonderful healthy dish, as changing bad cooking habits will help you reduce the percentage of bad fats entering the body and affect harmful cholesterol levels in the body and thus you protect yourself from serious diseases.
Reducing sugars:

 Strengthening the heart by reducing salt in your food:
If you have a diet rich in salt, you will likely suffer from high blood pressure and this means that you are at risk of heart disease or stroke, and you should be aware of the amount allowed, which is only 6 grams for adults and 3 grams for children, thus reducing the proportion Salt is constantly in your body, and you can notice food labels to check how much salt you eat.

Strengthening the heart by increasing the amount of fish:
When you eat fish rich in oils such as blackards, sardines, mackerel, salmon, fresh tuna are all types of fish rich in omega-3 fatty acids that doctors say are good for heart health because they improve cholesterol levels, and if you are a vegetarian you can get omega-3 fatty spinach , Walnuts, wheat, flaxseed, soybean oil, canola oil, pumpkin seeds.

Whole grains and strengthen the heart:
Where whole grains are a good source of fiber and other nutrients that play a role in regulating blood pressure and heart health and you can increase the amount of whole grains in your diet by making simple changes to refined grain products or be adventurous and try new whole grains such as quinoa, barley, and you have a choice. A low-fat protein source, where you can search for a low-fat protein source such as poultry, fish, low-fat dairy products, and eggs are among the best sources of protein, but be careful about fat options such as skim milk instead of whole milk and choose a breast For chicken instead of fried chicken thighs, fish is also a healthy protein substitute and as we mentioned there are fish that contain a high percentage of omega-3 acids that reduce levels of harmful fats and you will find a high amount of omega-3 acids such as salmon, mackerel, herring Other sources are flaxseeds, nuts, soybeans, canola oil.

Good planning:
You know what foods you should put in your diet to maintain heart health and now it is time to put the plan into practice, when when you create menus daily choose foods, focus on vegetables, fruits, whole grains and sources of protein free of fats and limit salty foods and try to add Variety in your menu, for example if you have grilled fish, you can try a vegetarian burger the next night. It helps you ensure that you get all the nutrients your body needs.

Transforming your kitchen into a healthy place to cook:
In order to control the health of your heart in general, it is important to evaluate what may hinder you, the problem often begins with anarchy in your life and it may be an external anarchy in the kitchen or an emotional disturbance that may prevent you from moving forward when it comes to your health, and it is considered one of the easiest ways to start is Get rid of fast foods and get rid of bad food that may affect you and even you can look at your freezer to search for finished foods or anything that is over-expired.

You have to think about what to take and when to take it:
As it is considered one of the basic components of a heart-healthy diet, it is eating healthy types of foods throughout the day. You can start eating a healthy breakfast that includes some protein and lean fiber such as eggs with vegetables, even though the eggs contain a good amount of cholesterol However, studies have found that it does not raise harmful cholesterol levels in the body. Even when eggs are eaten most days of the week, it will not have much effect on cholesterol levels.

Shop smart:
Where you can prepare more meals at home to control what you eat by purchasing your food yourself and also preparing it, thus you get the maximum amount of nutrients in each meal, which is the best thing that eating at home helps you to save money as well, and you can Make weekly shopping plans and stick to a healthy menu while shopping, preferably from pasta, canned goods as well.

Factors that cause heart disease:
  1. Nervous tension and psychological tension.
  2.  Increased body fat.
  3.  Increased smoking cholesterol.
  4.  Eat diabetes frequently.
Cardio muscle strengthening exercises:
Rope-jumping exercise, where this simple exercise can be done by wrapping the rope while holding it with two hands, while jumping over it, which is a good exercise that burns around 220 calories in twenty minutes, and it is simple and does not require many skills, and is inexpensive, easy, and can be done Anywhere when enough space to do.

 Inchworm Exercise:
This exercise can be done by standing with feet apart from each other, equal to the width of the hip, with a body tightening, then bending the body from the waist, placing hands on the floor, and walking them forward, keeping the feet straight, then returning hands back when reaching Maximum plank position, standing again.

 Mountain climbing exercise:
Where this exercise can be done by moving the feet in and out while taking a pressure training position, as this exercise speeds up the heart rate, builds body strength, endurance, and the exercise to raise the knees This exercise can be done by standing with the spacing between the feet a distance Equal width of the hip, then run around by pulling the right knee up towards the chest, then lifting the left foot toward the chest, continuing to switch as quickly as possible.

Aerobic exercises:
Running, jogging, and biking are examples of these exercises, and they must be done by moving fast enough to raise the heart rate and breathing harder, while making sure to make sure that you can have the ability to talk to others while doing them. If you have health problems in your joints, you can choose less-effective activities such as swimming or walking.
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