It is a matter of great concern that heart diseases are one of the leading causes of death today. Despite this, we can overcome this concern by making small changes in your everyday routine and adopting some health care tips, you can reduce your risk of causing heart diseases.
Dr. Abhishek Vikram Singh Infinity Care Hospital, Varanasi is telling how we can avoid heart diseases by making some changes in our lifestyle. The hospital counts as the best hospital in Varanasi for heart treatments.
1) Don’t Smoke
If we want to keep ourselves away from heart diseases then the most important thing is to stop smoking today. Smoking addiction might make it seem as though the habit brings you tranquility, but in actuality, it has no beneficial effect on sustaining your health. Smoking and tobacco use are one of the primus causes of coronary heart disease. Using tobacco causes major damage to blood vessels and the heart.
2) Work-out/Exercise
If we do regular exercise then we must know about its benefits. One of them is- it reduces the pril of a heart attack. If anyone does exercise daily, he or she not only will self-body stay toned but will also be healthy for a long time.
Doing Regular exercises not only keeps the body in good shape but is also very important for heart care:
- strengthens the cardiovascular system
- Improves blood circulation in the body
- patience grows
- Improves your balance and flexibility
- boosts energy level
To maintain good heart health, it is recommended to do aerobic exercise of 20-30 minutes at least four times a week. If we do not do daily chores, then we can start by doing some yoga. Yoga is very helpful in relaxing your body and reducing stress levels, besides maintaining heart health.
You can select from the following physical activities to keep your heart healthy –
- walk
- lifting weights
- running etc.
If anyone is dong a desk job, They should also do some exercise while sitting, which will help maintain heart health. These consist of shoulder touching, hip bending, knee straightening, and ankle pumping, etc.
3) Eat a Healthy Diet
A good diet is one of the top controllable factors for heart disease, so knowing what to eat in the diet can be a wise choice. Because food provides the body with energy, the cardiovascular system gains from this.
For a healthy heart, a balanced diet is crucial, therefore here are some suggestions on how to consume it:
Pay attention to the amount of food you consume: Eating the proper amount of food is just as crucial as eating the right cuisine. Make it a habit to consume the proper quantity of food since eating too much might increase your calorie consumption, which is bad for your heart.
Eat fruits and vegetables since they are high in fiber. They are also wonderful sources of vitamins and minerals and include ingredients that help prevent heart disease. The ideal diet for lowering the risk of heart disease is one that is comprehensive.
Consume whole grains as an alternative to products manufactured from processed grains. The substantial fiber content of whole grains is crucial for regulating blood pressure.
Eat healthy fats: Not all fats are unhealthy. Yes, you read that right. In actuality, because of their lack of awareness, individuals mistakenly link fat with high cholesterol, which can cause heart attacks. Therefore, it is necessary to know about the types of fats.
Healthy fats: Nuts, seeds, vegetable oils, and olive oil are examples of good fats.
Unhealthy Fats: Gravy, cream, and butter.
Limit sugar intake: Sugar intake is directly related to calorie intake. A larger calorie intake increases the risk of heart disease. 75 percent of processed foods include sugar. You should monitor your intake of sugar and processed foods.
To promote heart health, you should concentrate on including “superfoods” in your diet.
4) Reduce Alcohol Intake
If anyone regularly uses alcohol, control mechanisms should be put in place, and the choice to restrict your intake should be re-evaluated. The research found that regular alcohol use can be lethal to a person, especially to his heart.
5) Reduce Stress
In the modern day, doing routine activities in our everyday life is like climbing a mountain. In all this, a human being deals with different kinds of stress. So not only your mental health but also your heart health is getting affected by this consistent and excessive stress.
Hence it is advised to manage the stress gradually, to release the tension gradually. Managing stress can be easier with patience. Meditation, yoga, soft music, and breathing exercises are prime healers and can be done daily.
6) Control diabetes
You must always keep an eye on your general health if you have diabetes. Monitoring your diabetes is important, but it’s also important to prevent other conditions like heart disease. A diabetic patient who consumes a lot of calories is at risk for heart disease. As a result, regular examinations are necessary to manage diabetes.
7) Monitoring Blood Pressure and Cholesterol
Both high blood pressure and excessive cholesterol are detrimental to the health of the heart. Blood pressure and cholesterol levels should be tracked and checked often. A heart attack may result from excessive blood pressure or high cholesterol.
8) Control Your Weight
Being overweight is thought to increase the chance of developing heart disease. As a result, it becomes crucial for you to exercise regularly and consume a healthy diet. Obesity makes heart issues more prevalent, therefore it’s important to get treatment to prevent them.
