The Science Behind The Number One Fighter Against Heart Disease

This blog contains affiliate links for our full disclosure click here

Not Big On Reading?

​Watch The Video Instead!

Heart Disease... The Mass Killer

Heart disease is the leading cause of death for both men and women. Almost 18 million people die every year due to cardiovascular diseases, out of which 610,000 deaths occur in the United States alone. (1) Doctors and Medical experts all over the world are in a race to find new and improved ways of getting rid of heart diseases and making the heart healthier and fit. 

The major cause of heart disease in both men and women is the carefree and unhygienic lifestyle that we have adopted in the 21st century. Junk food items have become a normal part of our daily food which is very dangerous for the heart.  The oil and other unhygienic ingredients in junk food are a major cause of enlarged hearts.  As your heart pumps blood to your entire body, heart diseases can be a source of a lot of other problems in your body.

While we wait for medical science to come up with a viable solution, it is important that we work with what we presently know helps maintain a healthy heart, and very high up on that list is cardio. The other ways are to manage stress, keep a healthy weight, stay away​ from tobacco and eat a heart healthy diet. All of these are excellent ideas even if you are not worried about heart disease as they all tie in to living a healthy lifestyle and we encourage you to incorporate each one along with a healthy dose of cardio.

---

Cardio Work Outs For Improving Heart Health

​One of the best ways to improve the health of your heart is by performing different types of Cardio exercises. In one study it was shown that vigorous cardio performed regularly served as a fairly strong deterrent of heart disease. (2) When performing cardio it is important to remember that the goal is to get your heart rate up, ideally reaching the target heart rate.

​If your not inclined to hit the gym and run on a treadmill, here are some great ideas for cardio workouts that you can be done without a machine:

​• Swimming
• Jumping Rope
• Jogging
• Cycling
• Walking
• Jumping Jacks

If you do enjoy going to the gym then you have a lot of options to choose from when it comes to cardio. The most common pieces of equipment used are treadmills, elliptical trainers and work out stationery cycles.

​Of all the exercises that can be performed in or out of the gym one of the most effective is jump roping. Yes, believe it or not there was a good reason why they pushed jump rope on you when you were a kid; when done correctly, jump roping can burn up to a THOUSAND calories.

​Another top cardio exercise is swimming, if you happen to have a swimming pool at your house then you have all the cardio equipment you will ever need. It takes more physical effort to swim then it does to run, mainly because of the fact you must incorporate your whole body and the water serves as constant resistance.

Everyone should try to act proactively and perform cardio exercises on a daily basis, not just to prevent heart disease but to also reap the reward that comes with regular vigorous exercise.

Cardio exercises are not only for people with heart diseases, but healthy people should also try to act proactively and perform cardio exercises on a daily basis.

---

Your Cardio Routine

Cardio exercises should not be performed on a random basis. There should be a proper routine for how the work out is conducted.  A 150-minute moderate work out for 6 days a week can be perfect for improving your heart’s health. (3)

It is not necessary to perform cardio exercise every day. Regular gaps between cardio work out sessions are important as your muscles need time to repair after hectic exercises. High intensity interval training or HIIT should also be part of your daily cardio work out.

HIIT is a very effective work out technique for improving your heart’s health.  HIIT is a set of exercises that are performed with equal or longer intervals of breaks in the middle. Different types of exercises, sprinting, walking and jogging with few seconds or minutes interval in-between are all part of High intensity interval training. 

---

Symptoms of Cardiovascular Disease

​Heart diseases are very lethal and unfortunately, they are very common as well. Knowledge of the symptoms and when to see a doctor can be the difference between life and death.  

There are hundreds of different cardiovascular diseases and each disease has somewhat different symptoms, below are some of the warning signs of cardiovascular disease;

Chest Pain
The most common symptom of cardiovascular disease is excruciating chest pain which keeps increasing over time. If you are feeling pressure on your chest then you should quickly go to your nearest hospital and get it checked. 

​Heart Burn
Feeling a burning sensation in your chest and near the heart can also be a symptom of cardiovascular disease. Women are most likely to feel this burning sensation as compared to men

Extreme Exhaustion
Heart diseases can cause extreme exhaustion. Some people claim that they get exhausted by small tasks like climbing the stairs of a small 10 minutes walk.

Blood Pressure
Your blood pressure can tell a lot about your heart’s health so it is advised to keep a record of all your blood pressure on a daily basis. If you regularly have extremely high or extremely low Blood pressure then you should be worried. You should definitely consult a doctor.

If you feel like you are suffering from any of the above mentioned symptoms then you should always take it very seriously. Always take care of your heart as a healthy heart is a crucial part of having a healthy life.

​The Next Step:

Now that you know the number one activity that can help in your fight against preventing heart disease, it is time to double down on your commitment by ensuring your fueling your body with clean energy. 

Powerful Health Benefits Associated With A Healthy Diet Plan

​