A heart healthy lifestyle is becoming more popular, and you may be feeling the strain. You’re not the only one who feels this way. Men and women in the United States die more often from heart disease, according to the American Heart Association (AHA). Cardiovascular illness kills around 380,000 individuals each year, with heart failure and coronary artery disease being the most frequent causes. Metabolic and cardiovascular problems have been persistently linked to obesity for decades. Overeating may cause heart disease by increasing the size of the heart’s atrial and ventricular chambers, as well as atherosclerosis. But as stated by one of the nature care physicians, Dr. Kamayani Naresh, you can stop them from occurring.
Fortunately, you don’t have to become a victim of the statistics. Heart disease is inherited, however there are several risk factors that may be changed. Choosing a heart healthy lifestyle also lowers your chance of developing other major chronic disorders, such as diabetes and certain malignancies, in addition to heart disease.
12 Ways to Lead a Heart Healthy Lifestyle
Eat a Well-balanced, Nutritious Diet
Make it a habit to eat foods that are good for your health. Avoid sugary and salty snacks (chips, cookies, donuts), saturated fats (butter, high-fat meats and dairy products), and trans fats by eating more fruits, vegetables, healthy grains, lean meats, and low-fat dairy (prepackaged foods, margarines and fried fast foods). Salmon, nuts, seeds, and vegetables provide heart-healthy fats that may be substituted for bad fats.
Participate in Some Kind of Physical Activity at Least Once Every Week
A strong heart requires regular physical activity. In the same way that you grow muscle by exercising, you can also strengthen your heart by exercising. The AHA recommends at least 150 minutes of moderate exercise (brisk walking, swimming or biking) or 75 minutes of vigorous exercise (running or aerobics) each week. In addition, include at least two days a week of muscle-strengthening exercises into your schedule.
Get Rid of the Extra Pounds
As a result of being overweight, the heart has to work harder. Adding weight may alter the shape of your heart and its capacity to pump blood, which can result in heart failure.. You are more likely to acquire diabetes, high blood pressure, high cholesterol, and sleep apnea if you are overweight. Maintaining a healthy weight requires a balanced diet and regular physical activity.
Take a Look at Your Medical Records and Learn About Your Family’s Medical History
To have a healthy heart, it’s important to keep your levels in the normal range. Blood pressure, resting heart rate, cholesterol, blood sugar, and waist circumference are some of the most important heart-health metrics that should not be overlooked. Be aware of the ideal figures for your sex and age group and take actions to ensure that you stay within those parameters.
Learn About Your Family’s Medical History as Well
If your family history indicates an elevated risk of heart disease, some preventive testing may be advised sooner or more regularly.
Every Night, Get Some Shuteye
The quality of your sleep may have an impact on the health of your heart. This enables your heart to take a break by lowering blood pressure and heart rate during deep sleep. Additionally, it lowers blood pressure, promotes bodily restoration, and alleviates stress. If you’re a middle-aged person, the National Sleep Foundation recommends seven to nine hours of sleep every night.
Maintaining a healthy stress level is essential to preserving your heartbeat. Cortisol, a stress hormone, may lead to weight gain, as well as an increase in blood pressure and cholesterol. High levels of stress may also lead to undesirable habits like smoking or overeating. As a result, it’s important to do breathing exercises, meditation, or even aromatherapy in order to keep your stress levels down. As a type of stress relief, exercise may be quite beneficial, particularly if you designate a time that is solely yours, uninterrupted, and in nature.
Smoking Is Bad for Your Health
It’s never too late to stop smoking. Smoking and secondhand smoke are both harmful to our lungs, and most of us are aware of this. It’s also dangerous for your heart, although you may not realise it! A number of studies demonstrate that the chemicals in cigarette smoke contribute to artery plaque development and are a primary contributor to coronary heart disease and heart attacks.
Take Better Care of Your Teeth
Poor oral hygiene might put your heart at danger, according to a surprising new study. Studies have shown a correlation between gum disease and heart disease. To prevent gum disease, brush and floss your teeth at least twice a day.
Keep an Eye on Your Heart Rate
Ischemic heart disease is most often caused by high blood pressure, which indicates that the heart muscle does not get enough oxygen-rich blood. Maintain a healthy blood pressure level by making necessary dietary and lifestyle changes.
Keep an Eye on Your Triglyceride Levels
Atherosclerosis, a kind of heart disease, is caused when the body’s arteries harden as a result of high cholesterol levels. Improve your cardiovascular health by monitoring your cholesterol levels on a regular basis.
Consume a Diet Low in Cholesterol
Cardiovascular disease may be prevented by eating a nutritious diet. Healthy fats like monounsaturated and polyunsaturated fats, as well as a diet rich in fruits, vegetables, whole grains, legumes, and other low-fat options, may all aid in heart health.
Get Plenty of Rest
To maintain a healthy heart, it is essential that you get enough sleep. People who don’t get enough sleep are more likely to develop cardiovascular disease and coronary heart disease, according to research. Reduce your risk of cardiovascular disease by getting 7-8 hours of sleep each night.
The Amount of Alcohol You Consume Should Be Limited
When you drink excessively, your heart muscle weakens, making it more difficult to pump blood. Cardiomyopathy, a condition of the heart muscle, may develop as a result of excessive or frequent alcohol use.
If you take the right measures and follow the right procedures, you may reduce your risk of heart disease by adopting easy lifestyle adjustments. It’s well worth it to alleviate the stress.