How To Maintain Heart Health Naturally

If you ask yourself how you can find your target heart rate, then you are in the right place. The target heart rate calculator is the right tool for you. It can be determined for any age and activity level, which will enable you to use a heart rate monitor and get the most benefit from your workouts. It is recommended to exercise within 55 – 85% of your maximum heart rate for at least twenty to thirty minutes to get the best results for aerobic exercise.

Some of us want to work hard while exercising, while others are hard working. When you are exercising at the correct intensity, then it can help you to get the most of your physical activity. This will make you sure that you are not pushing too hard or too little. If you are making aerobic activities, then you should get at least 150 minutes a week of moderate aerobic activity, such as mowing the lawn, swimming, or walking, or 75 minutes per week of vigorous aerobic activity, such as aerobic dancing or running.

You can do strength training for all major muscle groups at least two times per week. You can take up weight activities, free weight or weight machines which use your own body weight, such as heavy gardening or rock climbing.

Heart rate:

Our heart rate offers a more objective look at exercise intensity. If your heart rate is too high, then you are straining. So, you should slow your roll. If your heart rate is too low and the intensity feels light to moderate, then you may want to push yourself to exercise a little harder, especially if you are trying to lose weight.

If you are just starting out, then you should aim for the lower range of your target zone, which is about 50%, and gradually build up. As time passes, you will be able to exercise comfortably at up to 85% of your maximum heart rate.

How to maintain heart health naturally?

For most people, the resting heart rate is between sixty and one hundred beats per minute. This heartbeat can be affected by factors, like medication, hormones, anxiety, stress, and how physically active you are. A more active person or an athlete may have a resting heart rate as low as 40 beats per minute.

The target heart rate is generally expressed as a percentage, which is usually between 50% and 85% of your maximum safe heart rate. The maximum heart rate is based on your age, as it is subtracted from 220. So, for someone who has 50 years, the maximum heart rate is 220 minus 50 or 170 beats per minute.

Veggie smoothies:

You can make one of the best vegetable smoothies by blending them. You can make a vegetable smoothie before you go to work. You can add antioxidant-rich berries, celery, carrots, bell peppers, and a dash of cayenne in. You can make your own veggie smoothie at your home with vegetables of your choice.

Exercise:

If you have too high a heart rate, then you can do regular exercise. So, in this way, you will have a lasting lower heart rate.

Omega –3 fatty acids:

These are heart-healthy nutrients that you can add to your diet. Some of them include legumes, grains, nuts, lean meats, and fish.

Fish:

When you are out in a restaurant, you can order fish. It is one of the foods which you should eat on a regular basis. You can prepare fish at your home too. It has heart-healthy Omega – 3 fatty acids and is relatively low in fat and calories.

Relax:

Stress is sending hormones like adrenaline and cortisol racing through your blood and this can raise your heart rate. You should do things like yoga and meditation to help you lower your stress levels. In a long period, they can lower your resting heart rate too.

Quit smoking:

Smoking can cause your arteries and veins to get smaller. This can lead to a higher heart rate. When you stop using tobacco products, then it can bring your pulse down to a healthier level.

Get moving:

Our heart is muscle. As with any muscle, exercise can help to strengthen it. Firstly, you should determine your target heart rate and then find an activity in which you enjoy and you can stick with for the long run.

Lose weight:

It is very important to lose weight if you are overweight or obese, so you will have a healthy heart. It is more than just diet and exercise. It is a personal journey that involves finding what you like and what works for you. You can talk with your doctor about how to lose weight and achieve a healthy heart rate naturally.

Eat a healthy and balanced diet:

You should eat a diet rich in fruits, vegetables and lean proteins, nuts, and legumes. They can help to improve the health of your heart, as well as your overall health. You should eat foods high in antioxidants and healthy carbs, so they can lower your blood pressure and make it easier for the heart to pump.

Gym bag:

You can carry your gym bag with you everywhere you go. Usually, you can make exercises from 60 – 90 minutes per day. Also, you can do yoga two times per week and you can get in meditation every day, usually ten to fifteen minutes of deep breathing. In this way, you will focus on different parts of your body before you sleep.

Walnuts:

They are rich in micronutrients, like manganese, copper, and magnesium which can help you to stay away from heart diseases.

Avocado:

This fruit is rich in heart-healthy monounsaturated fats which can help you to have a healthy heart. It can reduce bad cholesterol, so you will stay away from heart diseases.

Spinning:

If you want to increase your heart rate, then spinning can help you. It is low impact exercise that can be performed at home if you have your own bike or in a group setting. Your heart rate will elevate higher as you faster your pedal and the more resistance you face. This type of exercise has gained popularity because it is low impact and it has low injury risk. Also, it improves the body composition and it will decrease the fat mass and lower blood pressure and cholesterol.

Hiking:

Hiking can help you in a long way to ensure that your heart rate is increasing steadily over a longer period of time. It is a good technique to raise your cardiovascular fitness, especially if your course includes some hills, which will force your heart to work harder. Also, it is an excellent excuse for loading up on a big meal when you get back down the mountain.

Interval training:

It has been proven that shorter bursts of high-intensity exercises can increase your heart rate more than steadily, low-intensity workouts. An interval training of high-intensity exercise followed by a short rest period will result in a healthier heart and greater PAI score. Seven minutes is all it takes. This will give you the same benefits as a good run and trip to the weight room.

Aerobic exercise:

Aerobic exercise can help to improve circulation, which will result in lowered blood pressure and heart rate. It will increase your overall aerobic fitness as measured by a treadmill test and it will help your cardiac output. Also, aerobic exercises will reduce your risk of type 2 diabetes and it can help you to control your blood glucose. It is recommended to do aerobic exercises at least thirty minutes a day, at least five days a week.

Some examples of aerobic exercises include jumping rope, playing tennis, cycling, swimming, running, and brisk walking. The heart-pumping aerobic exercise is the kind of exercise that doctors have in mind when they are recommending at least 150 minutes per work of moderate activity.

Leafy green vegetables:

Leafy green vegetables, like collard greens, kale and spinach are well–known for their wealth of antioxidants, minerals, and vitamins. They are a great source of Vitamin K, which can help to protect your arteries and promote proper blood clotting. Also, they are high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels. In some studies are found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease.

Berries:

Berries like raspberries, strawberries, and blueberries are jam-packed with important nutrients which are playing a role in heart health. Also, berries are rich in antioxidants, like anthocyanins, which can help to protect the oxidative stress and inflammation which contribute to the development of heart disease. When you eat high amounts of berries, then you can reduce your risk of heart disease and improve the health of your heart.