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Simple ways to keep your heart healthy

Healthy Heart - VishwaRaj Hospital

Though cardiovascular diseases remain one of the main reasons for global mortality, there are ways you can keep the heart healthy. It is vital to ensure that the organ is in prime condition. In order for the heart to function efficiently and continuously, you need to take care of it.

Visiting a cardiologist is never a pleasant feeling. You stress about the diagnoses and the resulting advice. However, there are many easy ways that you can gain control of the heart. It starts with making some simple but firm changes to your lifestyle.

Tips to keep the heart healthy

The heart is undoubtedly one of the most vital organs of the human body. It works without any rest and thus needs proper care. If you do not take steps to ensure its health, it is highly likely that you are going to face some massive cardiovascular issues in the near future. Check out the tips listed here and strive for a healthy heart.

1. Curb down added sugar

The weight does not alone contribute to the risk factor of heart diseases. You can have a normal weight and still suffer from cardiac issues. One of the main ingredients that can enhance the risk of cardiovascular ailments is added sugar.

Different studies report that indulging in a sugar-heavy diet can ultimately lead to non-alcoholic fatty liver diseases. Now, this can boost the chance of developing heart issues.

The best way to deal with this is to reduce the intake of added sugar.

2. Add more vegetable to the diet

As per research findings, people with plant-based diets have fewer risks of having heart disease. Adding more vegetables and fruits to your diet will benefit you immensely. They are highly nutritious and offer a plethora of vitamins, minerals, fiber, and antioxidants.

It is wise to incorporate vegetables that can help you in maintaining blood pressure and cholesterol. Moreover, they are highly delicious. Try adding citrus fruits, beetroots, mango, sweet potato, and other cruciferous vegetables to the diet.

3. Decrease the salt intake

Salt has a direct relation with high blood pressure. And, with high BP, there are high chances of developing heart ailments. It is advisable to cut down the salt intake as much as you can. Keep in mind that the recommended intake is only 6 grams (maximum) per day for an adult.

You can reduce salt consumption by using it less while cooking. Also, take notice of the salt content in processed foods.

4. Consider exercise

Exercise not only helps you to stay fit but can also keep your heart healthy. Moreover, it also assists in stabilizing cholesterol and blood pressure levels. However, you must not do anything extreme. Try moderate-intensity workouts for the best results.

Chalk out a plan to complete a minimum of 150 minutes of exercise per week. It will help you in reducing the risk of coronary diseases. You can also opt for a 30-minute walk every day.

5. Keep the cholesterol levels in check

There are mainly two types of cholesterol in the human body. These are – low-density lipoprotein (bad cholesterol) and high-density lipoprotein (good cholesterol). You must keep the LDL in check to prevent the onset of heart ailments.

You can consume various food items to lower LDL levels. Try including oats, apples, soy, barley, beans, etc., to the existing diet. Also, conduct regular tests to know about cholesterol levels.

6. Quit smoking

Smoking is not termed as a pesky addiction for no reason. There are severe ramifications that emerge with it. Smoking increases the risk of blood clots, enhances the potential of a stroke.

Moreover, it also enhances the risk of developing atherosclerosis and interferes with the smooth blood flow. If you are still smoking, quit it immediately. Remember that the journey to completely get off the addiction will be tough.

7. Ensure enough sleep

Getting enough sleep is a vital criterion in keeping the heart-healthy. If you do not sleep well, then the risk of developing cardiovascular ailments increases. Not to mention the loss of energy and inability to focus throughout the day.

It is vital to get at least 7-8 hours of sleep daily. It is advisable to visit a doctor if you are having difficulty sleeping.

8. Observe your weight

Obesity is one of the risk factors that are often associated with heart diseases. If you weigh more than the standard, then you face the risk of developing high cholesterol and blood pressure. You also run the potential of having type-2 diabetes and even stroke.

It is vital that you do not become overweight or obese. For this, you can start the exercise along with consuming more vegetables and fruits.

9. Drink in moderate doses

Alcohol can cause severe issues leading to high blood pressure, uneven heart rhythms, and degeneration of the heart muscles. However, the science behind drinking a little is still unclear. The best move is to drink as little as possible. Overindulgence will not do you any good. But, men can have 3-4 units and women 2-3 units per day.

10. Focus on your mental health

In an effort to keep the heart healthy, mental health is often not taken into consideration. It is vital to have mental peace if you want to avoid cardiovascular ailments. For instance, depression is linked to heart diseases.

People who are stress-free and live in a peaceful environment are less likely to have any heart issues. Stress also plays a vital role in hampering the heart. For this, try to spend some more time with family and friends. And stay away from people that give you unnecessary anxiety or stress.

Conclusion

There are several ways that you can keep the heart healthy. Apart from laying off the junk foods and working out, you can also maintain a well-balanced diet. Furthermore, quitting smoking and checking your intake of alcohol can help too. Keep in mind that the heart can only keep working if you aid in keeping it in prime condition.

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    Did you know that more than 17.9 million people die due to CVDs every year? With the rising mortality due to cardiovascular diseases (CVDs) globally, it is vital that you take care of your heart. Even though the organ is similar to the average fist size, it works way harder than any other organs in the human body.
    About Writer
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    Department of Cardiology and Cardiothoracic Surgery

    We believe that taking care of your heart should be a priority, not an option or choice. Our team of renowned cardiologists, state-of-the-art technology, and excellent support staff work together with a “patient-centric” philosophy, ensuring you always receive the best treatment.

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