10 healthy habits to strengthen your heart

10 healthy habits to strengthen your heart

1. Hug

Snuggling with a loved one has been shown to release oxytocin, a hormone that helps lower blood pressure and relieve stress, according to studies.


2. Laugh out loud

Laughing can cause blood arteries to expand by up to 22%, increasing blood flow and decreasing blood pressure. 

3. Consume chocolate 

Cocoa beans are high in antioxidants, which can help the immune system work better and the body defend itself against external damage.

4. Keep pets

People who keep pets have lower blood pressure and a decreased risk of heart disease than people who do not, according to research.

This could be because pet owners exercise more than non-pet owners.

5. Go vegetarian at least one day a week

One of the most important ways to protect your heart is to consume less meat.


A good vegetarian diet has been demonstrated in studies to minimize the risk of heart disease by 32%. 

At least one day a week should be spent eating a vegetarian diet.

6. Let go of the chair

We spend the majority of our days sitting, whether at work or at home, which increases our risk of heart disease to some level. 

Every few hours, getting up, taking a walk in the office, conversing with a coworker, or going around the neighborhood can help your heart. 

7. Maintain a healthy sleep schedule

Every night, you should receive 7-8 hours of sleep. Sleeping too little or too much increases the risk of heart disease by 48 percent, while sleeping too much increases the risk by 38 percent, according to studies.

Researchers from Huazhong University of Science and Technology’s Tongji Medical College and the University of Iowa School of Public Health have proven that each hour of sleep reduction was related with a 

  • 6% increased risk of all-cause death and cardiovascular disease, 
  • a 7% increased risk of coronary heart disease, and
  • a 5% greater risk of stroke when compared to persons who slept 7 hours per day. 

Each additional hour of sleep raises the risk of

  • death by 13%, 
  • cardiovascular disease risk by 12%, 
  • coronary heart disease risk by 5%, and 
  • stroke risk by 18%.

The findings, which were published in the Journal of the American Heart Association, imply that a moderate quantity of sleep, along with a healthy diet and regular exercise, can help the human body restore energy, regulate physiological functions, and lower the risk of cardiovascular disease. 

Sleeping too much or too little is bad for your heart. Every day, it is recommended that you get about 7 hours of sleep.

9. Take some caffeine.

A daily dose of 1-3 cups of black coffee can assist to keep your heart rate in check.

Stay away from busy highways. 

According to studies, every 10 decibel increase in traffic noise increases your risk of heart disease by 12%.

10. Get married

Married people had a better heart than single persons, according to the study.

A steady marriage of ten years was linked to a 13 percent lower incidence of cardiovascular disease in women.


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