Although the majority of people are aware that a healthy diet and regular exercise help maintain our hearts in excellent shape, very few of us actually follow this advice. Cardiovascular diseases are less frequent and fatal when people lead physically active lifestyles and consume balanced diets.
You can reduce your risk of developing heart diseases even if you just make small improvements in one or two of these areas. However, keep in mind that your lifestyle and heart health will improve more if you adhere to the recommendations on this list.
Here are 10 tips that will guide you on how to keep your heart healthy
- Regular exercise
Physical activity is directly related to enhancing the cardiorespiratory system’s functioning and having a positive impact on obesity, high blood pressure, diabetes, and hypercholesterolemia. It also lowers the possibility of angina symptoms and myocardial infarction. Apart from physical benefits, regular exercise also benefits our psychological state by improving mental health and aiding stress management.
- Balanced Diet
High cholesterol, high blood pressure, and being overweight are three of the main causes of heart disease that can be lowered by adopting healthy eating habits. Just a few dietary changes can significantly lower the risk of cardiovascular diseases. Moderating your regular intake of alcohol and salt are also heart-healthy practices for a healthy heart. Additionally, fruits, vegetables, grains, seafood, and lean meats should make up the bulk of your diet. Avoid saturated fats and cholesterol (fatty red meats, dishes made with cream, and high-fat desserts). Instead consume fats from olive oil, nuts, and oily fish. Consuming fiber through whole grains, legumes, and fruits can also benefit your heart health significantly.
- No Smoking
One of the main factors contributing to heart issues is tobacco usage. Smoking damages the cardiovascular system, raises the risk of thrombosis, and reduces the diameter of the coronary arteries, which impairs the heart’s ability to pump blood. It’s important to completely abstain from tobacco and even passive smoking.
- Cut down on alcohol
Moderate alcohol use has been related to a lower risk of cardiovascular disease. Alcohol abuse, however, has been shown to be unhealthy for your heart. Alcohol consumption significantly increases the risk of hypertension. When you have high blood pressure, your blood rushes through your blood vessels or arteries more forcefully than usual. This condition is one of the main contributors to heart disease and stroke.
- Maintain healthy weight
Numerous studies have demonstrated that obesity increases the severity of existing cardiac conditions by overworking the heart and increases the risk of hypertension, coronary heart disease, and cerebrovascular accidents. Obesity also favors the development of type 2 diabetes as well as other health conditions.
- Control Stress
A hectic lifestyle might harm your heart in the long run. Stress increases your risk of having a heart attack because it makes your heart beat faster and raises your blood pressure. The heart needs more oxygen when this occurs. Stress-controlling activities such as Yoga, meditation, spending time with loved ones, and having a healthy work-life balance can help in cutting down on stress.
- Regular Health Check Up
It is advised to have frequent medical checkups after the age of 40. This idea should be more carefully considered by those who have risk factors like smoking, high cholesterol, diabetes, hypertension, obesity, and a family history of heart disease. Diabetes and hypertension are two conditions that can be found during a medical evaluation and diagnosis even if they have not yet manifested clinically.
- Get healthy sleep
Sleeping and resting enough will support a healthy heart. No matter your age, medical history, or family history, you are more likely to develop cardiovascular disease if you don’t have healthy sleep habits. Make getting to sleep a priority. Sleep for 7-8 hours every night to maintain a healthy heart.
- Keep moving
Long periods of sitting have severe negative impacts on one’s health. Be more active during the day. While on a call, take brief walks around your home or workplace or opt to use the stairs rather than the lift. You can also choose to walk short distances rather than using the car.
- Stay Happy
Altering your way of life entirely is not simple at all, so try to go forward gradually while acknowledging your smallest accomplishments. Additionally, it is crucial to spend time with your loved ones because it is healthy for your emotional and cardiac health.