Heart disease is the main cause of death worldwide, and it’s mostly preventable by changing your lifestyle and managing risk factors.
Physical activity is a major step towards good heart health, and it is one of the most effective tools for strengthening the heart muscle and preventing artery damage caused by high sugar and high cholesterol that can lead to a heart attack or stroke, and exercise is the most important for heart health.
Resistance training has a more specific effect on body composition for people who carry fats in the body and is a risk factor for heart disease, while resistance training helps to reduce fat, create more muscle mass, raise good cholesterol and reduce harmful cholesterol.
- Training with free weights: hand weights, dumbbells, barbells.
- Weight machines and resistance bands through body resistance exercises such as body presses, squats.
Jumping on your bike can do more than take you from one place to another, and cycling has been proven to reduce the risk of heart disease, and it uses your large muscles in the legs, which helps raise your heart rate.
Swimming is not just for a summer afternoon, swimming exercises such as water aerobics classes or swimming laps can not only be your body but also your heart moving and getting better.
Walking or brisk walking is a great way to strengthen your heart. It will raise your heart rate and be easier on your joints than other types of exercise.
It is practiced daily for a minimum of 30 minutes and 60 to 90 minutes optimally, alternating days of strong intensity and days of low intensity.
Stretching exercises are practiced daily to enhance overall flexibility and the ability to exercise freely.
The benefits of exercising regularly
- Burning calories.
- Lower your blood pressure.
- Reducing bad cholesterol.
- Promote good cholesterol.
- Weight control.
- Reducing the risk of heart disease.
- Low sugar.
- Increase your chance to live more.
Factors that contribute to heart disease:
- Nervous tension and psychological tension.
- Increase the percentage of body fat.
- Increase the proportion of cholesterol in the blood.
- Eat sugar a lot.
Strengthen the heart muscle through food:
- Honey: renews the tissues in the heart and body.
- Eating tomatoes, cabbage, pomegranate, and cherries are all heart-healthy.
- Sesame oil: reduces cholesterol in the blood.
Don’t forget the chocolate
The good news: chocolate and wine contribute to heart health.
The bad news: only in moderation.
Alcohol and cocoa (a key ingredient in chocolate) have antioxidants that have been shown to increase good cholesterol, lower bad cholesterol and improve blood clotting function.