5 Best Tips To Keep Your Heart Healthy & The Doctor Away
Our heart is the most hard-working organ. Once it stops, our life halts forever. We often ignore initial symptoms of heart disease such as fatigue, dizziness and realize the issue only during signs like breathlessness, numbness of body parts, and chest pain. But, several factors leading to heart ailments are due to our lifestyle and preferences. The factors include a sedentary lifestyle, stress, obesity, high blood pressure, and diabetes. Old age and genetic issues are the factors that we cannot regulate. Below, we discuss the ways to take charge of your heart health.
1. Have A Healthy Diet
It is essential to have three balanced meals a day. Try to allocate time for eating and stick to it. Include fresh fruits and veggies in the diet. Choose the correct type of fat. You can rely on fats from canola oil, olive oil, etc. Food such as avocado, salmon, and nuts contain omega-3-fatty acids that are good for the heart. At the same time, it is imperative to avoid saturated fats that increase cholesterol levels.
Its accumulation in the blood vessels near the heart or right in the heart muscles causes blockages and leads to a heart attack. Fibrous foods, sweet potatoes, beans, carrots, berries, and plums can lower cholesterol levels. Thus it is preferable to include these in your diet.
2. Stay Active
Staying physically active is essential to avert heart ailments. Physical activities can lower blood pressure and cholesterol level. In today’s lifestyle, we have gadgets to help us with daily chores. Therefore, it becomes necessary to allocate time for physical activity. It can be exercise, yoga, dance, etc. If your body is not used to exercising, start small, say 10 minutes a day.
You need not do the same thing every day. For instance, you can go out and jog, join swimming classes, or practice yoga at home. It is advisable to join a group of friends, at least over Zoom, while doing the workouts to maintain a routine. Otherwise, set reminders and reward yourself for being on time and working out without fail.
3. Maintain a Healthy Body Weight
Today, you can get your favorite dish at the click of a button. But, a consequence of the food delivery business is the unhealthy lifestyle of the present society. People eat at any time and do not plan their meals. Many have a craving for sugary and salty savories. The average calories per day that people eat is continuously increasing. And, modern food habits and a sedentary lifestyle are a recipe for obesity.
When the food intake is much more than what the body requires, the cholesterol level shoots up. Moreover, the body cells need more oxygen, and blood has to circulate fast. Thus, obesity results in high blood pressure. The workload on the heart increases, leading to hypertensive heart disease. Shedding the excess weight is the need of the hour. BMI (body mass index) and waist circumference are the two leading indicators that help you determine the optimum weight and heart health.
4. Avoid Smoking
The heart supplies oxygen-rich blood to all parts of the body. But while smoking, one tends to inhale harmful chemicals in the cigarette. These chemicals lead to the formation of plaques that can harden arteries and heart muscles. Thus, it becomes difficult for the heart to pump the blood. Also, the chemicals in the smoke can thicken the blood and result in clot formation. These clots can reach the heart muscles and block an artery or a valve leading to a heart attack.
Smoking constricts the blood vessels, and it becomes hard for the blood to reach the brain, arms, and legs. It can cause a stroke, or one might have to go for amputation. Thus, it is essential to get rid of the smoking habit for a healthy heart. One has to consult a physician and try out medication, counseling, nicotine replacement therapy, etc.
5. Beat the Stress and Have a Sound Sleep
Stress can further increase the troubles at work, hamper concentration and creativity. At times, people have financial issues too. Stress can take a toll on mental and physical health. Constant stress leads to increased production of white blood cells. It, in turn, causes inflammation of arteries. The blood pressure rises, and there is a higher risk of heart ailments. Stay active, spend quality time with family members and friends, go for a walk, and breathe the fresh air to reduce stress.
For chronic stress-related issues, it is advisable to opt for guided treatments such as aromatherapy, calming music, meditation, etc. Another stress-related issue is sleep deprivation. When we sleep, blood pressure lowers, and the heartbeat slows down. Thus the heart relaxes during sleep. Moreover, sleeplessness causes obesity. For a healthy heart, adults require an average of seven hours of sleep at night. Stick to a sleep schedule, have enough physical activity, and eat well before bedtime.
Final Thoughts
The heart works hard for the body, so it is our responsibility to work a little to keep it strong. In busy lives, physical activities like walking, swimming, sports, etc., can relieve mental tensions and keep the body weight in control. Active lifestyle, balanced food at regular timings, and a good night’s sleep are essential for a healthy heart.