A healthy lifestyle is a remedy for major health problems. Similarly, heart diseases can be prevented by making changes to your daily routine and choosing wholesome life choices over unhealthy ones. Follow these practices for a healthy heart.
1. Quality Sleep
An adult should get 7-9 hours of quality sleep to rejuvenate the body organs. As when you sleep, your body gets enough time to detox and repair itself. Moreover, taking enough rest before bedtime promotes a calm mind and body, allowing quick sleep.
Not getting enough sleep may increase blood pressure, weight gain, and even the risk of heart attacks.
2. Control Your Cholesterol
High levels of bad cholesterol can clog arteries and lead to heart diseases. Choose foods low in saturated fats, such as nuts, seeds, legumes, whole grains, and lean proteins, as well as fruits like pears, apples, avocados, and pomegranates.
Regular exercise and avoiding trans fats also help maintain healthy cholesterol levels.
| Also Read: Effective Tips to Lower your Cholesterol
3. Lower Your Stress Levels
Hypertension and chronic stress can lead to heart diseases by damaging the blood vessels. Practise stress-reducing techniques like deep breathing, yoga, meditation, or simply spending time in nature or having joyful conversations with your loved ones.
4. Eat a Healthy Diet
Your diet is an indicator of how healthy your heart is. To prevent heart diseases, prioritise fresh fruits and vegetables, whole grains, Omega-3-rich foods (like walnuts, flaxseeds, or fish), and low-fat dairy and lean meats.
Make sure to avoid processed foods, sugary drinks, and excess salt to protect your heart and blood vessels.
| Also Read: 5 Tips to Eating Healthier: An Ayurvedic Guide
5. Be More Physically Active
Just 30 minutes of moderate exercise (like brisk walking, cycling, or dancing) 5 days a week can lower your heart disease risk. Also, stay for 15-30 minutes in the sunlight.
Physical activity also improves circulation, strengthens the heart muscle, and helps manage weight and cholesterol.
6. Maintain a Healthy Weight
Being overweight, especially around the belly, puts extra strain on your heart. Say goodbye to excess weight through a balanced diet, 30 minutes of walking and regular exercise to improve blood pressure and cholesterol, and maintain blood sugar levels.
7. Quit Smoking
We all know “Smoking is injurious to health”, but still around 1.25 billion people smoke. It damages arteries, blocks the heart, reduces oxygen in the blood, and raises blood pressure.
Smoking also leads to fatty liver. So, say NO to smoking and improve your heart health and increase your life.
8. Maintain Blood Pressure
High blood pressure, or hypertension, often goes unnoticed but can silently damage your heart. Monitor it regularly, reduce sodium intake, manage stress, and follow your doctor’s advice if medication is required.
9. Manage Blood Sugar
High blood sugar leads to heart complications. Eat a diet which includes non-starchy vegetables and raw fruits (not fruit juice), avoid excess sugar, and exercise regularly to reduce strain and maintain healthy glucose levels.
10. Know Your Family Heart Health Story
If an individual’s family has a history of heart disease, then their risk of developing it may be higher. A family’s heart health history can inform what to do next.
Therefore, knowing your genes helps you and your healthcare provider take proactive steps like early screenings, lifestyle changes, and preventive treatments.
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