Put Your Heart into it: 6 Ways to Keep Your Ticker HealthyA merry heart doeth good like a medicine...
The heart is, without doubt, one of the most crucial organs in our bodies. It pumps blood through our blood vessels to provide us with oxygen and nutrients, while also removing metabolic wastes.
Monitoring your cardiovascular system can be achieved through analyzing the following two factors:
- Heart rate
- Arterial blood pressure
Since the heart is basically a pump that beats as it moves blood through the circulatory system, one of the major factors that indicates its working properly (as well as the general well-being of a person) is the heart rate, or the number of heartbeats per minute (bpm).
The normal resting heart rate for an adult ranges from 60 to 100 bpm, with 59 bpm and below indicating bradycardia (slow heart rate) and 101 bpm and above indicating tachycardia (fast heart rate). Some people may also experience an arrhythmia, or an irregular heartbeat. It is important to know and understand your heart functionality, as any of these conditions could indicate another problem.
Blood pressure (BP), or arterial blood pressure, is the pressure exerted by blood upon the walls of blood vessels while its circulating through the body. Normal blood pressure at rest for an adult is 120/80 mm Hg (millimeters of mercury) and it can be pathologically low (hypotension) and pathologically high (hypertension).
To make sure your heart functions the best it can over the next several years, here are the six things you should do:
We are talking about a low-fat, high-fiber diet that includes whole grains, some fruit, and lots of vegetables. Nuts like almonds and walnuts and some dried fruits like apricots are great too. Ditch the sugar and saturated fat, and lower your salt intake. And remember: everything's good in moderation!
- Drink less alcohol (yeah, bummer, we know) and quit smoking. Alcohol is very rich in calories. You may, however, allow yourself a glass (for women) or two (for men) of red wine: it contains catechins and reservatrol (flavonoids), which improve "good" HDL cholesterol.
- Get active! Seriously, do some exercise (running, swimming) every day. Doing 30 minutes of activity 5 days a week will significantly lower your risk of heart disease. Fit it in where you can.
- Manage your weight: if you are overweight, your risk for coronary heart disease increases.
- Regularly check your heart rate. There are a wide variety of ways — both stationary and mobile, manual and electronic — to do so. The Healbe GoBe Body Manager, worn on your wrist, monitors your heart rate while you are asleep, at rest, or doing some physical activity — no uncomfortable around-the-chest straps required. What's more, GoBe registers any disturbances in your heart rate while you sleep and reports those to you through our Healbe App.
- Regularly check your blood pressure. Both systolic and diastolic blood pressures are not static, and undergo natural variations from one heartbeat to another as well as throughout the day. Healbe GoBe can show your blood pressure at rest, which in turn is evaluated through the physical activity index and heart rate. You just have to press a button to check it out.
Follow these tips and your chances of developing heart disease later in life will be significantly decreased. The GoBe Body Manager will help you monitor these important functions and make sure you have the information you need to make the best decisions for a healthy lifestyle.
Please note that Healbe GoBe is not responsible for any content that purports to give medical advice or advice regarding fitness training, exercise, or diet. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition and prior to starting a diet or physical fitness program.
Next Article →