Heart diseases could be fatal if not treated in time. It could lead to serious health conditions, making your day-to-day life extremely difficult. Since your heart is among the most important organs in your body, it is crucial for you to take good care of it.
There is no rocket science in it, you can simply change your routine habits and diet to maintain your cardiac health. Here are 7 ways to keep your heart healthy and take care of your well-being.
Adopt An Active Routine
Most people in today’s world do desk jobs. They sit in front of computers inputting data or do paperwork sitting on their workstations all day long. However, it is recommended by many health experts not to sit in one place for a long time.
Short activity breaks (5-10 mins long) won’t cause any harm to your work. Instead, they would probably refresh your mind so you can perform even better. Engaging in physical activities from time to time during the day helps you prevent heart diseases.
You should also join a gym or a fitness center to take care of your health and get all the required calories burned. If gym and physical activity centers are too tough for your routine, you can always walk and jog in the morning to give your day a healthy start. No matter what activity suits you, make sure you’re following an active routine.
Follow a Healthy Diet
Avoid fatty and oily foods if you want to live healthily. Having foods that result in high cholesterol on a regular basis will make you more vulnerable to the different types of cardiac diseases.
They’ll make you obese, which also badly affects your heart health. Instead, you should go for healthy diets based on nutrient-rich and less fatty foods. Avoid junk food at all costs. If you are craving snacks, munch on whole grains and nuts as an alternative.
Give up on products with added sugar, refined carbs, processed meats, and many other types of unhealthy junk foods that significantly increase heart disease risks. There are also many different varieties of healthy vegetables and fruits that are good for weight loss and help you stay fit.
Maintain Your Weight
If you are following the aforementioned two tips, you are surely going to maintain your weight. It is one of the best ways to keep your heart healthy. A lot of medical surveys and studies have been carried out according to which, people who are not overweight or obese have a much lower risk of heart problems as well as diabetes even in their 30s and 40s.
Regular exercising, taking part in sports activities, cycling along with eating a balanced diet is how you are going to keep your tummy flat. Skinless poultry, low-fat dairy products, and plant-based oils like sunflower canola oil and olive oil will help you maintain your weight. Losing extra fats in your body can be very beneficial for your health. It not only improves your metabolism, but also lowers your blood pressure.
Keep a Close Check on Your Cholesterol and Blood Pressure
Should you be concerned about your cholesterol and blood pressure? Well, the answer to this question is a definite yes. You should try your best to maintain these two things if you want to stay away from cardiac diseases and many other types of life-long health problems.
In fact, according to research, high cholesterol significantly increases the risk of coronary heart disease (CHD). You need to focus on lowering your blood cholesterol level and maintaining it that way for your well-being.
High cholesterol may result in the development of fatty deposits in blood vessels, which could become a hindrance for the blood flowing through your arteries. This could develop clots, which often trigger a heart attack and stroke. According to the US Dietary Guidelines, you should restrict your daily cholesterol intake to 300 milligrams.
Avoid Alcohol Consumption
A lot of people may not be aware of the fact that excessive alcohol intake leads to many serious health problems and life-long medical conditions. The heart is usually one of the most adversely affected parts of the body due to alcohol consumption, since it is naturally addictive.
A medical study has found out that excessive alcohol intake could cause blood pressure to shoot up, a condition directly associated with heart failures and strokes. It can also cause some serious damage to your arteries and blood vessels.
Alcohol consumption can also lead to a medical condition known as hypertension, which dangerously increases blood pressure. Along with weakening your cardiac system, alcohol consumption can also lead to various fatal medical conditions like various types of liver diseases. So, avoiding alcohol consumption would definitely be good for your health in various aspects.
Stay Away from Nicotine Addiction
Like Alcohol, protecting yourself from nicotine addiction is one of the best ways to keep your heart healthy. Smoking is probably the biggest source of nicotine that has very harmful effects on your body. Cigarettes are made from tobacco, which contains a dangerous amount of nicotine.
According to many health studies, the chemical composition of cigarettes is extremely lethal. There are thousands of chemicals used in cigarettes that are smoked by people that are associated with different forms of cancer.
When it comes to heart health, cigarettes are absolutely extremely harmful to the functioning of your cardiac system. A plaque is formed within the blood vessels of anyone who smokes too much. It narrows the pathway from where the blood flows leading to clotting and other related complications. It thickens the blood in arteries and veins, causing serious damage to your heart. This is why it is better to stay away from nicotine addiction.
Manage Your Anxiety and Stress Levels
Increased stress or anxiety levels are absolutely not good for your brain as well as your heart health. You should always try your best to remain calm and keep your emotions in control. It would help you to have control of your blood pressure as well, a very crucial thing related to your heart health.
If talking to someone you can trust makes you feel good and lowers your stress level, go for it. It is better to vent out your emotions instead of letting them build up inside you.
According to a lot of medical surveys, the symptoms of different types of cardiac diseases and health problems are directly related to increased anxiety and stress levels, which is why it is better to have them in control. Have you ever tried meditating? Well, according to science, there are many benefits of meditation, and reducing stress is definitely one of them.
These were the different ways to keep your heart healthy and avoid various types of cardiac diseases. Following a healthy, active, and well-managed lifestyle would also have a very positive impact on your well-being and keep you away from many other types of life-long diseases, such as diabetes, blood pressure, and obesity among other health conditions.