If heart disease runs into your family, you might be at a risk of poor cardiac health. According to studies, cardiac arrest is one of the major reasons behind death all over the world which could have been altered with a healthy lifestyle. Yes, even if heart disease is hereditary in your family, a healthy living could eliminate your risks by a great extent. The post here offers certain tips that will help you to maintain a strong & healthy heart.
A healthy diet is much required when you are concerned about your heart. Here are the pointers to be followed.
• Your diet must be rich in fiber, whole grains, fruits and vegetables.
• Make sure to include fish in your diet, minimum twice every week.
• Cut down on your intake of trans fat, cholesterol & saturated fat. Just 30 percent of daily calories would be from fat & that too very little from the saturated fats.
• Limit salt intake.
• Go for low-fat, skimmed or fat-free dairy products.
Shed extra pounds
Do you know that obesity is one of the major reasons behind the rising trend of heart attacks in India? Exercise helps to ensure healthy heart by keeping the BP in check, maintaining a healthy level of cholesterol & preventing diabetes. You must be sincere about your exercise routine and practice minimum 30 hours of work-out daily. Join up a gym or take to the swimming club or if not anything, go for brisk walking everyday.
Cut down on cigarette & alcohol
If you are a chain smoker, you bet your chances of heart disease increases by a great extent. It would be better if you can quit smoking at all – but if it’s not possible for you, cut down on your habit heavily. For example, if you smoke 10-20 cigarettes a day, you have to reduce it to maximum 4-5 a day, within 6 months. As you quit or reduce smoking, your blood circulation & lung function will improve that further lessens risks of the coronary heart issues.
You have to be careful about your alcohol consumption as well. It’s because excessive alcohol gets taxing on the heart- leading to heart muscle damage, high BP & unnecessary weight gain.
Stay fit mentally
This is another vital point regarding healthy heart. Stress & anxiety are getting common day by day which take a toll on the heart health. As per the doctors, healthy heart is not possible with a stressed unhealthy mind. Thus, you have to take steps to control your anger, depression and anxiety. You can practice meditation here while yoga can also calm your mind- added to keeping you fit. If needed, do not hesitate to consult a psychiatrist for counseling.
You should be careful to get a monthly check-up by your family GP. This will help to assess your cholesterol & BP levels and would help to identify any unwanted rise in the levels- enabling you to take immediate steps.
Get your blood pressure and cholesterol levels checked by your GP
High levels of cholesterol in the blood – produced by the liver from saturated fats – can lead to fatty deposits in your coronary arteries that increase your risk of coronary heart disease, stroke, and diseases that affect the circulation.