The centre of your health is your heart. It keeps working nonstop to deliver nutrients to the body’s cells and fuel your circulatory system. As a result, your heart demands the necessary care so that it can do its job and allow you to fully enjoy life. Heart attacks and strokes are typically brought on by the coexistence of several risk factors, including smoking, a poor diet and obesity, inactivity and alcohol use, hypertension, diabetes, and high cholesterol.
It is never too late to start making lifestyle changes that will benefit your heart and learn how to take care of your heart. Here are some easy ways to take care of your heart.
Consume Heart-Healthy Foods
A diet that is heart-healthy includes a variety of foods like fruits, vegetables, whole grains, legumes, and nuts. Reduce your intake of salty foods such as dried fish and meats with a lot of salt, like ham, bacon, salami, sausage and hotdogs. To season your cuisine use, substitutes like lemon juice and vinegar instead of high-sodium condiments like ketchup, soy sauce, and fish sauce. Steer clear of canned, processed, and quick food. Replace sweetened treats like cookies and doughnuts with fresh fruit and vegetables, and if you’re thirsty, switch soda and sweetened juice with water. Avoid using trans fatty acid-containing foods.
If Overweight, Shed A Few Kilos
Generally, a body mass index (BMI) of 25 or more is considered overweight or obese. On the other hand, a high waist circumference of more than 80 cm for females and more than 90 cm for males indicates central obesity or adiposity. An increased risk of developing cardiovascular disease is correlated with a greater waist circumference, which indicates more intra-abdominal fat. In order to lose an average of half to practically a kilogramme of weight per week, try to cut your daily caloric intake by 500 kilocalories.
Boost regular exercise to at least 2.5 hours per week
Increased levels of cholesterol and other blood lipids, as well as improved blood pressure and weight management, are all benefits of physical activity. A little exercise is more beneficial than none even as part of regular daily routines, inactive adults might begin with tiny quantities of physical activity and gradually increase its length, frequency, and intensity. Adults are advised to engage in at least 150 minutes of moderate physical exercise each week (such as brisk walking, stair climbing, dancing, gardening, or domestic duties that may cause a small increase in heart rate). This is one of the best ways to take care of your heart.
Avoid Using Tobacco Products
Tobacco use and exposure to second-hand smoke can cause major harm to your heart. The biggest gift you can offer your heart in terms of health is to stop using cigarettes, which has both short- and long-term health advantages, including the potential to extend life by up to 10 years. The risk of developing heart disease is around half to that of a smoker after a year of quitting.
Steer Clear of Alcohol
More than 200 disorders, including cardiovascular ailments, have been related to drinking alcohol. Although the majority of people claim to only drink occasionally, binge drinking is widespread throughout the nation. To safeguard your heart, it is best to never drink alcohol because there is no safe amount to consume.
Consistently get your blood pressure and sugar levels monitored
Regular monitoring of your blood pressure and blood sugar by a doctor is an essential step in maintaining a healthy heart. Even though they already have high blood pressure, some people do not show any symptoms, and this can be harmful to your heart. It’s also crucial to discuss any behavioural concerns with your doctor, such as an unhealthy diet, inactivity, or use of alcohol or tobacco, so they can help you plan the lifestyle changes you need to make to improve your heart health. Set goals with your doctor if you have been diagnosed with diabetes or hypertension, and take your medications as prescribed. Engage your loved ones in your quest for a heart that is healthier.
Have More Fun
Laugh as loud as you can, whether you’re watching a movie or telling jokes with pals; it will do your heart good. Laughter lowers stress hormones, minimises arterial inflammation, and raises healthy cholesterol.
Maintain A Healthy Dental Regimen
Bacteria that harm heart valves in your bloodstream are a result of poor tooth hygiene. Therefore, maintaining proper dental hygiene is essential. Your heart will appreciate it.
Consume More Water
Increasing your water intake can help keep your heart healthy. Every day, your heart pumps approximately 2,000 litres of blood. Increasing your water intake will aid in your heart’s normal functioning.
Get Enough Sleep
Getting a good night’s sleep is beneficial for the heart because it lowers blood pressure and enables the body to heal. Therefore, make sure you get at least seven hours of sleep each night. Poor sleep causes high blood pressure, which raises your risk of heart disease.
There is no better moment than the present to begin paying attention to your heart health and learn how to take better care of your heart. The good news is that getting healthy can happen at any time, but the earlier the better.
Get regular tests done to find out more about your heart health and risk factors. Don’t neglect regular health examinations. It might be difficult to predict heart disease, especially if you don’t have any symptoms.