By Bel Marra Health Nutritionals
Heart disease has to do more with blood pressure and cholesterol; if you can devise plans to control these conditions, you are less likely to develop this ailment. It is true that, despite age, heredity and sex being uncontrollable heart risk factors, you can easily prevent heart disease to a considerable extent by cultivating certain healthy lifestyle habits.
However, looking at the way the number of deaths increasing due to heart ailment, it looks like somewhere down the line, we are not taking utmost care of ourselves. This is where we need to get serious since a healthy heart is a sign of happening life.
Following are certain heart disease prevention measures that you must incorporate to stay fit and live longer.
Better Stay Away from Smoking
Considered one of the leading causes of heart disease, smoking plays a significant role in enhancing your risk of developing heart disease. There is a misconception amongst most people that smoking less will not affect their heart much. This holds no truth where even experts believe that smoking – less or more in the long run – continues to produce negative effects on your lungs and heart. Whether it is exposure to second hand smoke, or smoking low-nicotine cigarettes, all are equally harmful.
The nicotine content of cigarettes acts on your heart, forcing it to work vigorously by narrowing your blood vessels, which eventually increases your blood pressure and heart rate. Carbon monoxide – that you take in while smoking – interferes with the oxygen supply in the blood, again adding to your chances of developing heart disease. Smoking creates the same negative effects in women, as well. Their susceptibility to heart disease can increase a lot with smoking, or if they take birth control pills. As the age advances, so does this risk – especially in women above 35.
If you quit smoking, it will not only reduce your risk of heart disease but also help in keeping you away from other dreadful diseases. Any day, a person who does not smoke lives well and stay fit for a long time.
DASH diet is what experts recommend for protecting your heart. It emphasizes eating foods that are low in salt, fat and cholesterol. Foods that should cover a majority of your diet include fruits, vegetables, whole grains and low-fat dairy products. Apart from this, foods rich in low-fat protein and omega-3 fatty acids – fish, flaxseed, soy, lean chicken, beans, egg white, canola, walnut oil – are good for your heart.
Also, make sure that you avoid excess intake of saturated fat and Trans fat since they help raise your blood cholesterol levels, adding to the risk of coronary heart disease. Red meat, high-fat dairy products, deep-fried fast foods, etc. are the foods to avoid. Even, with your alcohol consumption, make sure that you do not cross the number of drinks more than – two drinks a day for men and one in case of women. Alcohol does produce a positive impact on your heart, which may turn hazardous with excess intake.
Spare at least 30 Minutes for Exercise
Maintaining an active lifestyle has always been of paramount importance for staying fit and addressing heart-related concerns. You come across positive changes in your health when you get some regular exercise and work towards maintaining a healthy weight. This protects you from developing conditions such as high cholesterol, high blood pressure and diabetes, which multiply your vulnerability to heart disease. It also stimulates your body to release endorphins and serotonin in excess, which enhances your mood and boosts confidence. This improves your stress-coping ability, which is necessary for a healthy heart.
Make sure that you get at least 30 minutes of exercise regularly. However, if your hectic routine is getting in the way of your exercise routine, indulge in 10-minute workout sessions many times a day at your convenience, or workout at least for the most part of the week. It is not that physical activity implies working out on a stretch; action is vital whether it is in relation to any activity like gardening, cycling; or healthy habits like taking stairs, walking instead of driving, etc. The key is to stay active and enjoy the activities.
Control your Weight
Obesity brings with it dreadful conditions like hypertension and diabetes, which elevates the risk of heart disease. This is where you need to get careful. Make sure that you follow a healthy lifestyle and eat a healthy diet consistently. Of course, the temptation to munch on chips or any of your favorite food will come up; control it, that’s it. Eating them once in a while is all right, but do not make it habitual.
Anxiety, depression, and loneliness are three things that arise with stress every time. However, it is not that you cannot manage stress. Stress can play a vital role in harming your heart where it may cause nausea, palpitation, breathlessness and fast heart rate. The easiest way to handle stress is to stay calm and positive. Socializing and involving in your hobbies also help get you out of stress.
Do not Skip Regular Medical Checkups
Only a regular medical checkup can lead to the detection of the symptoms of heart disease at an early stage. This is quite crucial since it allows you to get proper treatment and take proper care of your heart. A person mostly suffers from diabetes, hypertension after crossing 40 years of age. If you are suffering from any of these conditions, it is a must for you to make a visit for regular medical checkup.
Thus, these are certain lifestyle habits that you should incorporate for your heart health. The main thing is to avoid leading a sedentary lifestyle. Activity and healthy diet are two things to emphasize. Make sure you take care of it consistently.
At Bel Marra Health Nutritionals, we provide daily tips about health and nutrition related topics. We also provide quality health supplements that can improve our readers’ lifestyle. We have an expert panel of doctors having expertise in natural health care methods.