It Is Never Too Late To Start Taking Care Of Your Heart
By making smart choices right now, you can prevent heart diseases and all cardiovascular problems for the rest of your life. If you are not careful, then as you age, lack of exercise, bad diet, and other unhealthy habits can take a toll on you. So no matter what age group you are, you can take simple steps to keep your heart healthy.
The most basic steps to take are definitely getting enough physical exercise and following a healthy diet. Choose a healthy diet plan as your food can make you less prone to heart diseases and stroke. One of the common myths is that healthy food is always tasteless and boring. That has entirely changed in today’s time. You can eat healthy food that is tasty and can cater to every craving of yours. When buying food, look for food that is low in saturated fat and sodium. Eat plenty of fruits and vegetables, whole grains, lean meats, legumes, and nuts.
Simultaneously you should be physically active. Try to get anywhere between 30 to 150 minutes of moderately intensive physical activity. You can for a brisk walk every day for an hour or take up a vigorous-intensity physical activity for a short period. You can even combine the two and try each of them on alternative days. Also, it is essential to get a consultation from the best cardiologist to ensure your health is intact.
Make sure that you learn the warning signs of heart attack and stroke. Chest pain and sudden numbness are not the only symptoms of a heart attack.
10 Ways To Take Care Of Your Heart
Remember that one of the most significant contributors to the health of your heart is your commitment to a good lifestyle. Apart from your personal and formal relationships, your lifestyle will also impact your overall health. Below are 10 things you can do to keep your heart healthy.
Cut Down On Salt And Sugar
Both of these ingredients, salt, and sugar, are almost a part of every meal. A high intake of salt in your diet can increase your blood pressure levels. This means that you will be more prone to the risk of a heart attack or stroke. Salt is highly present in processed foods, so check the label properly before buying it. Sugar, on the other hand, can increase your weight which is a trigger for diabetes and heart diseases.
Stay Away From Saturated Fat
Saturated fats are elements that make your food more rich and tasty. These include butter, ghee, margarine, and so on. These are found immensely in pastries, cakes, etc., and are the known culprits for increasing your cholesterol level. Switch to low-fat dairy products and skimmed milk instead.
Eat More Fruits And Vegetables
This advice has been passed on for generations, and there is a strong reason behind it. You can increase potassium in your diet by eating 3 to 5 good portions of fruits and vegetables. These also include vital vitamins, minerals, and fibres that work on keeping your heart healthy. Dense vegetables can keep you full for longer and thus will help you to maintain your weight.
Consume More Fish
Fish like pilchards, salmon, tuna, sardines, and mackerel are rich in omega-3 fatty acids. This means that they are specifically suitable for your heart. They help to improve cholesterol levels. If you are a vegetarian, you can consume soy, flaxseeds, walnuts, and spinach to get omega-3 fats.
Give Up Smoking
There is absolutely no benefit to smoking. Not only does it make you smell bad, but it also affects your heart. Nowadays, smoking is a bad habit adopted by both men and women, affecting their hearts. One of the highest causes of death among women in the United States is heart disease. Smoking increases the chances of a heart attack by reducing the oxygen in your blood.
Say No To Alcohol
High consumption of alcohol can lead havoc to your personal and professional life. Furthermore, it raises your blood pressure level, creates abnormal heart rhythms, and causes severe damage to your heart muscles. If you can’t give it up completely, you should at least try to reduce your intake. Practice moderate drinking and try to find more activities to do that can help you be entertained.
Exercise Every Day
When you are a child, you are always actively running around and getting the much-needed exercise. However, as time progresses, you get busy with your career and family life and end up eliminating this healthy activity from your life and become more sedentary. Active people are less likely to suffer from a heart attack. Try to get some exercise daily, be it a brisk walk or a fun dance class, or even a rigorous workout at the gym. If you get bored easily, take a friend along with you when you work out so you can enjoy yourself.
Watch Your Weight
When your weight is more than what it should be, you will suffer from high blood pressure, high cholesterol levels, and even type 2 diabetes. All these will hurt your heart. Follow a healthy diet, get some exercise, and that will help you maintain your ideal weight. This will ensure that your heart stays healthy as well will boost your self-esteem.
Keep Stress Levels Low
When you are under stress, almost all your unhealthy habits will automatically increase, be it smoking, drinking alcohol, or eating unhealthy comfort food. All this means that you will be more prone to heart problems. Keep a grip on your stress levels and find ways that can help you wind down. Relax as much as possible and give yourself breaks from stressful situations.
Your interpersonal relationships and how you view yourself can also bolster your cardiovascular system. When you keep yourself isolated or are going through depression, their likeliness of a heart attack or a stroke is higher; whatever may be the cause of your unhappiness, try to find the root cause and take action against it. This can be a toxic relationship or a job you hate. Though it may cause short-term discomfort, your healthy heart in the future will thank you.
Follow the tips above to make sure your heart is healthy so you can enjoy life to the fullest in the long run.