A human heart works throughout a lifetime and keeps us alive which is why one must be careful with something that owes them a life.
Daily habits of drugs, smoking, stress, grinding routines make our heart fragile and are causes that may lead to major heart diseases. Small changes in our daily routine and habits can make a lot of difference to our fragile heart and can make it healthy again.
Here are a few simple things you can do in life to keep your Heart Healthy:
- Eat a Heart-Healthy Diet
A healthy diet is recommended not just for a healthy heart but also to keep in check other major diseases. You must try to use a smaller plate and bowl while eating. It can help in controlling your food intake portions.
Take low calories and nutrient-rich foods such as fruits and green veggies which are good sources of vitamins and minerals and are rich in dietary fiber too.
Your dietary pattern must include greens, fruits, good fats, limited saturated fats and must not have trans-fat.
- Be physically Active Daily
Keep a check on your physical activities. Slouching on the couch for long hours can be a problem so you must avoid it. You also need at least 150 minutes of moderate-intensity aerobic physical exercises like a brisk walk or 75 minutes of vigorous-intensity exercises like jogging, running or a combination of both every week.
- Keep your Blood Pressure in check
High Blood Pressure is one of the major risk factors causing Heart Diseases. It is responsible for 57% of all stroke deaths and 24% of all heart disease deaths in India. So, always keep your blood pressure in check by losing some extra pound, watch your waistline, exercise regularly, eat healthily, eat limited, and limit the intake of salt and alcohols.
- Control Sugar level
Sugar causes diseases such as obesity, diabetes, and heart diseases. Extra sugar in the body gets stored as fat. This excess fat is harmful to the heart and body. Looking to swap your diet. How?
- Swap Biscuits with nuts and vegetable sticks.
- Swap sugary breakfast cereals with porridge or oats.
- Swap ice creams with yogurt and fresh fruits.
- Swap aerated drinks/ smoothies with water, milk, tea or coffee (without sugar).
- Control cholesterol
High cholesterol causes heart strokes and vascular diseases which becomes the major reason for blockage in the heart. To control Cholesterol, one has to limit the intake of alcohol, exercise regularly, leave smoking, lose excess fat, and eat more green vegetables.
Also Read: 10 Healthy Snacks under 100 Calorie
- Maintain ideal weight
A person’s body is the sum of fat, muscles, bones, blood, and water. Being overweight or underweight is harmful to the heart. To maintain the ideal weight, choose the right diet and the right time to eat the diet. A bonus would be a regular exercise, which would help in keeping high blood pressure, diabetes and heart diseases away.
- Avoid stress and relax daily
Stress adds to the risk factors of cardiovascular diseases in a lot of cases. Sleeping less or sleeping more can both be harmful. Ideally, it is important to sleep for 7-8 hours daily. To avoid stress, one can also spend quality time with family and friends or do yoga and meditation.
- Limit the alcohol and do not smoke
Nicotine in Cigarettes stimulates your body to produce adrenaline, which raises high blood pressure and makes your heart work harder. Smoking damages the lining of the blood vessels which in turn leads to cholesterol build-up. This can increase the risk of cardiovascular diseases (CVD).
- Be happy
Don’t just LOL and ROFL on chats, social media or emails. You must actually laugh out loud and smile more often. According to a research, laughing and smiling can lower stress hormones in the body, decrease inflammation in your arteries, and raise the level of High-Density Lipoprotein (HDL), which is known as good cholesterol.
To be happy you may choose to watch a comedy movie or a show, or you could also opt to dance, listen to music, do some knitting, go fishing, adopt a pet or do anything that makes you happy.
Always Remember: Happiness is the key to a healthy heart along with other points mentioned.