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Taking care of your heart is vital in today’s fast-paced world. You can maintain a strong, healthy heart by embracing a lifestyle that fights disease and cardiovascular disorders.

Click through the gallery to learn how to take charge of your heart health.

▲Despite numerous reminders of how important the first meal of the day is, many people still choose to skip breakfast. Don't! Eating a nutritious breakfast can help you maintain a healthy diet and weight. Opt for whole grains, low-fat dairy products like milk and yogurt, and lots of fruit.

▲Shedding excess weight is never a bad thing. But it's belly fat, even in people who are not otherwise overweight, that's of particular concern. A tubby tummy has been linked to higher blood pressure and unhealthy blood lipid levels. Eating less and exercising more can make a big difference.

▲The clue is in the word: fat! More specifically, saturated fat. Saturated fats occur naturally in many foods, though the majority come mainly from animal sources, including meat and dairy products. Aim to cut your saturated fat intake to no more than 7% of your daily calories, and lessen your risk of heart disease.

▲It's a wonder anybody bothers to smoke these days. The habit is expensive, addictive, and ruinous to health. And here's the thing—smoking is one of the top controllable risk factors for heart disease! If you really want to protect your heart and your overall health, trash the tobacco.

▲Are you a couch king? Be warned! An inactive, sedentary lifestyle can shorten your lifespan. Sitting down for long periods has a detrimental effect on blood fats and blood sugar. What you need is to move, even if it's a short walk during a lunch break. Leisure time should, in part, be spent exercising.

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Research shows that spending long hours sitting at your desk can raise your risk for heart disease, even if you exercise in your free time. In a study that tracked nearly 90,000 participants with accelerometers for a week, scientists compared the time spent sitting versus being active and later instances of conditions like stroke, heart attack, and heart failure. Published in the Journal of the American College of Cardiology, the study revealed that prolonged sedentary time increases cardiovascular risks. It also helped establish a guideline for how much sitting might be considered excessive. The data unfortunately reveals that a good workout late in the day isn't enough to reverse the harm from sitting for long stretches.

▲Try incorporating as much movement as possible throughout your day. Taking the stairs instead of the elevator is a quick and easy way to stay fit without making any real effort.

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Simply put, excess sodium (salt) increases blood pressure because it holds excess fluid in the body, and that creates an added burden on the heart. Tip: Processed and restaurant-prepared foods tend to be especially high in salt.

▲Practicing yoga may help lower blood pressure, cholesterol, and glucose levels. It can also increase strength, flexibility, and overall stamina, and help you relax and relieve stress—a super combo for a healthy heart!

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What's oral hygiene got to do with heart disease? More than you think, actually. One theory suggests that the bacteria that infects the gums and causes gingivitis also travels to blood vessels elsewhere in the body where it causes blood vessel inflammation and damage. Blood clots, heart attack, and stroke may follow. So, brush your teeth regularly!

▲Do you know what your optimum blood pressure should be? How about blood sugar levels? Do you keep your cholesterol in check? Get a grip on these parameters in relation to your gender and age group, and then make sure you maintain them.

▲The correlation between aerobic exercise and a healthy heart is well documented. But it’s also important to include regular strength training sessions in your workout schedule. Why? The more muscle mass you build, the more calories you burn. It's the ideal way to achieve optimum weight and fitness levels.

▲Dancing makes for a fun-filled heart-healthy workout. It also tones up the body big time. Essentially an aerobic exercise, dancing raises your heart rate and gets your lungs pumping.

▲The heart-health perks of high-fiber foods can help lower "bad" cholesterol, protect against strokes and diabetes, and encourage a healthy weight. Rich sources of soluble fiber include beans (pulses), oats, barley, apples, pears, and avocados.

▲Housework doesn't need to be a chore. Instead, think of it as another way of keeping fit. Vacuuming, ironing, and even wiping the windows get you moving. And what about the calories you're burning up? Share the domestic duties with a partner and add fun into the bargain.

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Never underestimate the benefits of keeping a pet animal. As well as providing good company and unconditional love, pets can help increase fitness levels, relieve stress, lower blood pressure and cholesterol levels, and boost overall happiness and well-being.

▲Nuts provide key proteins and nutrients, good fats, antioxidants, and aid in the reduction of cholesterol. Packed full of protein and fiber, munching on walnuts, almonds, cashews, and such can help lower your risk of cardiovascular disease. In a nutshell, they're good for you!

▲A delicious addition to any heart-healthy diet, fish are a rich source of omega-3 fatty acids. It's a fact that people who eat fish regularly have a lower risk of heart attacks, strokes, and death from heart disease. Tip: When shopping for fish look for the Certified Sustainable Seafood label. You'll be helping in the conservation of ocean environments.

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Tea in its many varieties—black, green, plus herbal infusions like chamomile and hibiscus—are wonderful for the heart. Tea helps thin the blood, lower blood pressure, and reduce "bad" cholesterol.

▲Sometimes we take ourselves far too seriously and end up with the weight of the world on our shoulders. Lighten up and shred stress by having fun with friends on a day out roller-skating, or zip-lining! In fact, anything that brings out your inner child.

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Wine's heart benefits may surprise you. Consumed in moderation, red wine can help lower blood pressure, raise "good" cholesterol, and diminish stress levels. It's also believed to help prevent blood clot formation and artery damage. But again, the key is moderation. Drink too much too often and you're on the road to oblivion.

▲Dark chocolate, though sinfully sweet, is rich in flavonoids and antioxidants. Flavonoids help reduce inflammation and can lower your risk of heart disease. Careful, though. This guilty pleasure is calorie packed.

▲Indulging in a hobby is an excellent way of keeping body and soul occupied. Stimulating the mind while remaining active is key to overall health, especially if it's a creative pastime. Carpentry, cooking, and even the noble art of knitting can all help to reduce stress levels.

▲And did you know this? Listening to music is good for the heart. According to a study, cardiologists have found music can strengthen the heart and improve the recovery of people suffering from heart disease.

▲An overused acronym, LOL nonetheless is something we should all do every day. Laughing promotes the feelgood factor which in turn can lower stress hormones, decrease inflammation in your arteries, and raise your "good" cholesterol. And that's no joke!

▲It happens. You're driving along carefully and with consideration for other drivers. Suddenly someone cuts in front of you carelessly, horn blaring. Resist the temptation for verbal revenge or worse still, physical payback. Eliminating stress while driving can help lower your blood pressure and stress levels, plus you'll be avoiding confrontation.

▲Whether it's a strenuous hike or a five-minute stroll, walking is a fabulous way to clear your head and lower stress levels. A daily half-hour amble does wonders for your physical and mental well-being. And if you can walk to work, even better.

▲Interval training is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods. This stop-start workout method fine tunes concentration and burns off calories like a wildfire while allowing for a spot of down time.

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Looking forward to the day ahead and maintaining a positive outlook throughout can help kick chronic stress, anxiety, and anger. Indeed, a positive attitude is linked to better health outcomes, particularly improved heart health.

Look also: How to exercise safely and effectively

How to take charge of your heart health

Maintaining a healthy heart involves a combination of lifestyle habits

23/07/19 por Paul Bernhardt

HEALTH Body

Taking care of your heart is vital in today’s fast-paced world. You can maintain a strong, healthy heart by embracing a lifestyle that fights disease and cardiovascular disorders.

Click through the gallery to learn how to take charge of your heart health.