Heart health is an issue about which everyone should be concerned about. Heart disease is the leading cause of deaths. One of the major factors contributing to this statistics is the lack of commitment to a healthy lifestyle. There are certain risk factors for heart disease such as age, family history, which are inherent and cannot be altered. But you can definitely make other healthy lifestyle changes to improve the health of your heart. Making healthy lifestyle changes is the key to maintaining a healthy heart. Some of the changes you need to make are:
Getting moderate physical activity is a great way to protect your heart. Being active can help in controlling high blood pressure, as well as maintain a healthy body weight at the same time. Taking out at least 30 minutes to indulge in a physical activity is important. You can choose any activity like walking, jogging, going to the gym or whichever activity suits you the best. Everyday activities such as climbing up or down the stairs, walking your dog, cleaning the house can be considered as part of your physical activity.
EAT HEALTHY FOOD
The health condition of your body impacts the health of your heart. Food can affect the controllable risk factors such as cholesterol, diabetes, blood pressure, and obesity. Therefore, it is important to maintain and follow a healthy diet plan for a healthy heart. Healthy fruits, vegetables, whole grains, legumes, unsaturated foods, food rich in omega 3 must be included more in your diet. Unprocessed meat, dairy fat, trans fat must be avoided as they increase the bad cholesterol and in turn increase the risk of heart attack. Fiber-rich food like oats, flaxseeds, beans etc increase the good cholesterol should be included in the diet.
Quitting smoking is one of the best things you can do for your heart. Smoking temporarily increases blood pressure. It increases the likelihood of blood clot and deprives you of good cholesterol. The chemicals in tobacco damage the blood vessels which in turn may lead to atherosclerosis. This over time can cause cardiac arrest. When you quit smoking, the benefits almost begin immediately. The oxygen supply and circulation increases, blood pressure decreases immediately. Therefore, quitting smoking is an important aspect of maintaining a healthy lifestyle.
If you drink alcohol, you don’t have to quit alcohol completely. But you definitely need to restrict your alcohol intake. Moderation is the key. Alcohol consumption should be limited to two alcoholic drinks per day, while women should have no more than one.
Stress can have a negative impact on the physical and mental health of the body. Studies show that stress leads to the risk of blood-pressure. It helps to meditate in addition to your regular exercise in order to reduce stress. A proper sleep pattern is another important factor.
MAINTAIN IDEAL BODY WEIGHT
A healthy body weight is important to protect your heart from damage or fatigue. Obesity places you at the risk for high cholesterol, blood pressure etc. When your body weight is in the healthy range, your blood circulates more effectively and prevents strain on your heart.
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