Many people overlook simple daily practices that protect their hearts from deadly diseases, despite their simplicity and the minimal time and effort required. According to the website (cobizmag), heart diseases are the leading cause of death in the United States, according to the Centers for Disease Control and Prevention.
By adopting simple daily practices, one can reduce the risk of heart disease and increase lifespan, including the following:
1. **Quitting Smoking**: Giving up this bad habit is not easy, but it is the main cause of heart and vascular diseases, such as heart attacks. According to statistics from the Centers for Disease Control and Prevention, one in four deaths from heart and vascular diseases is caused by smoking. A person may need support from a friend or family member, as they can help maintain a positive attitude and encourage you to stay active, like inviting you for a walk in a nearby park instead of smoking cigarettes.
2. **Physical Activity**: Much has been written about the importance of physical activity for overall body health and particularly for heart health, but many people procrastinate due to busy schedules and family life. It is advisable, regardless of obligations, to engage in physical activity, even if it is simple, such as riding a bike or walking. It is recommended to incorporate small activities that lead to changes in daily life, such as taking the stairs instead of the elevator. According to the American Heart Association, regular to vigorous physical activity can reduce heart disease rates by 30 to 40 percent.
3. **Reducing Sodium Intake**: While sodium, which is found in salt, is necessary for the body, too much of it can raise blood pressure, a major risk factor for heart diseases. The U.S. Food and Drug Administration recommends limiting sodium intake to no more than 2,300 milligrams (equivalent to one teaspoon) and suggests replacing salt with delicious spices and herbs like basil and rosemary.
4. **Gratitude Journaling**: Recording what you are thankful for, or expressing it out loud, can help enhance positive feelings that improve heart health.
5. **Daily Tooth Cleaning**: While this is a common practice, it should not only involve brushing but also using dental floss. Numerous studies have shown that bacteria in the mouth involved in gum disease can enter the bloodstream, leading to increased levels of C-reactive protein, a marker of vascular inflammation, which may heighten the risk of disease.
