A healthy lifestyle leads to a healthy heart. With growing amounts of stress, improper food intake, lack of physical exercise, the cases of cardiovascular disorders have been increasing with time. Follow these 10 tips, which highlight the slight changes in your lifestyle, that impact your heart health positively.
1. Eat Not Just Carbs And Proteins
The importance of healthy eating cannot be emphasized enough upon. Including whole grains, legumes, cereals, fruits, and vegetables in the daily diet is recommended. Apart from these, there are few foods which are especially good for a healthy heart:
- Fish – Rich in omega-3 fatty acids, salmon, sardine, tuna, keep any cardiovascular disease at bay.
- Nuts – These are loaded with fibers and proteins. Almonds, walnuts, and pecans when eaten in moderation, boost the heart health.
- Dark chocolates – Laden with flavanoids, dark chocolate with moderate sweetness, consumed 1 or 2 pieces per day, greatly reduces the risk of developing a heart disease.
2. Workout – Any Type Is Good
Be it zumba, aerobics, gymming, yoga, or even roller skating, engaging yourself in a physical activity helps burn calories, and gives your heart a workout. 30 minutes of moderate workout of any type, for 5 days a week, reduces the formation of plague in the walls of the blood vessels. This in turn reduces the risk of heart diseases. Avoiding being seated for a long time is also one of the useful habits.
Exercising helps you keep a check on your weight, which is yet another factor for heart diseases.
3. Abandon The Fat
Fats are important for carrying out the normal metabolism of the body. But, an increase in the levels of saturated fats, and trans fats reduces good cholestrol levels, and increases bad cholesterol levels. This leads to the blockage of the arteries, which is detrimental to the normal functioning of the heart.
Fast foods, fried/baked foods are rich in trans fats. Reading the package label to make sure the product contains zero trans fat, helps.
4. Drink The Magical Potion
Green tea or black tea, a cup of either per day not only cleanses your body, but also reduces the risk of angina pectoris, and heart attack.
5. Say No To Smoking
Smoking or secondhand smoking builds up plague in the arteries, which later leads to heart attack. Avoiding it not only reduces the risk of heart disease, but also keeps diabetes, obesity, and high blood pressure at bay.
6. Keep A Check On Blood Pressure
Getting your blood pressure checked every year if you are 40+, is greatly recommended. High blood pressures can damage the walls of the blood vessels, affecting oxygen supply. A scanty oxygen supply further leads to gradual death of the tissues.
Monitoring your salt intake, moderate consumption of alcohol, and exercising are the three primary ways to keep the blood pressure levels normal.
7. Calculate Your Diabetes Risk
High blood sugars are fatal to arteries, which increase the risk of heart diseases. If your family has a diabetic history, or if you are obese, or if you find any symptoms of diabetes, get your blood sugar levels checked right now, and follow the routine every year.
8. Maintain A Good Oral Hygiene
Studies show that people who have gum disease are at a greater risk of developing cardiovascular diseases. Thus, brushing and flossing your teeth on daily basis do more than just giving you shining white teeth!
9. Get 7 Hours Of Sound Sleep
A healthy and good-quality sleep keeps the arterial health up. A sound sleep of 7 hours does not allow calcium deposition in the arteries; which is why people who oversleep, or sleep less, are at more risk of arterial clogging. Thus, a healthy sleep routine is important.
10. Unwind And Relax
Your emotional and mental health significantly impact your heart. People who are constantly stressed or depressed for a long time, are prone to get heart diseases in the future. Managing the stress by engaging yourself in a hobby, or things that you love to do, or surrounding yourself with positive people, is recommended.