Follow These 9 Ways To Keep Your Heart Healthy

Overview

Heart disease is an umbrella term that covers a plethora of conditions that may affect your heart. The yearly number of CVD (cardiovascular disease) fatalities in India is expected to climb from 2.26 million in 1990 to 4.77 million by 2025. This has become the leading cause of death worldwide including in India. Some easy tips and tweaks to your daily lifestyle and dietary changes can go a long way and lower your odds of getting heart disease. Here we have discussed how to prevent heart disease that will have a good effect on your heart and on overall health as well.

• Lead an active lifestyle- People who do not exercise are more likely to develop and die from heart disease than those who do. Before beginning a new fitness regimen, consult with your doctor, especially if you are not already active. They will guide you on what you can do for the same.

• Watch your cholesterol level-Cholesterol isn't the only factor to consider. Your doctor will look at your complete health profile, taking into account all of your possible health hazards. Eat a high-fiber, low-cholesterol, saturated-fat, and refined-sugar diet to help decrease cholesterol levels.

• Keep a food journal- The Mediterranean diet remains the gold standard in the area of heart health. It entails consuming meals that are typically consumed in Mediterranean-bordering nations. And it includes- green leafy veggies, fruits, whole grains, healthy fats, and plant-based milk(from almond paste).

• Address stress-It has the potential to elevate your blood pressure. Meditation, therapy, or yoga can help you maintain a level head.

• No smoking-Quit smoking if you have a habit. Seek guidance from your doctor on how to quit smoking, if you are finding this difficult. Cigarette smoking causes artery damage, which can lead to heart failure. While you're about it, avoid smokey places since secondhand smoke is also dangerous.

• Continuous sitting is a ‘no’- Even if you exercise often, especially if you are a guy, your risk of heart failure may increase if you sit a lot. Men who sat for 5 hours or more a day outside of work, even if they exercised, were more likely to develop heart failure than those who kept their couch potato time to 2 hours or less, according to one research.

Also, Read - Types Of Heart Disease - Symptoms, Cause, Risk Factors

So, the next time you're about to go for the TV remote, look for alternatives to keep yourself active. Or while sitting at your office desk, move around for at least 5 mins after 25 mins of work.

• Keep a track of your blood pressure- Regular exercise, a balanced diet, and avoiding salt can help to lower your blood pressure. Some people may also require medication to regulate their blood pressure.

Also, if you snore or feel excessively tired throughout the day, getting checked for sleep apnea may be necessary. If you have it, addressing it will also help you regulate your blood pressure.

• Have a quality sleep-Long-term sleep deprivation might increase your risk of heart failure. According to one research, males aged 40 to 70 who have sleep apnea, are more likely to develop heart failure. To get a good night’s sleep,

-When you're in bed, don't use your smartphone.

-Every day, including weekends, get up and go to bed at the same hour.

-Caffeine and alcohol should be avoided, especially before going to bed.

-Don't light up.

• Regular health screening is a must- the following screenings are suggested by AHA(American Heart Association). And to stay on top of your heart health, these tests are required.

-Blood pressure checks: If your blood pressure is 120/80 or higher, you should get it tested once a year. If not, get it examined at routine medical appointments. It's also a good idea to keep an eye on your blood pressure at home.

-Cholesterol: If your levels have been stable, you can have a fasting lipoprotein profile done every 4 to 6 years to assess total, HDL (good), and LDL (bad) cholesterol. If you have a high risk of heart disease or stroke, you will need to do this more frequently.

-Waist circumference: If your BMI is more than or equal to 25 kg/m2, you can measure your waist circumference as needed to assess your cardiovascular risk.

-Blood glucose test: According to the American Diabetes Association, regular testing is recommended for prediabetes, and to prevent the risk of developing diabetes.

Also, Read - Pediatric Cardiology Surgery - Treating the Heart of Your Little Ones

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