Your heart works non-stop from the time you are in a mother’s womb until your death. So you should give some importance to your heart too. A healthier heart and a healthier you. Here are some great tips to keep your heart healthy. these are as follows;
- Reduce salt consumption: it has been researched that people who reduce the consumption of salt and consume up to just a half teaspoon daily, this reduces the risks of developing coronary heart diseases. Restaurant food, canned foods, and processed foods are especially high in salt. Balanced consumption of salt as ensures balanced blood pressure in our body.
- Eat fibre: add at least 30g of fibre in your every diet. Some major sources of fibre are bran, oats, wholemeal bread, potatoes with skin, fruits and vegetables and wholegrain cereals.
- Quit smoking: if you are an active smoker, quit smoking immediately. It is the best thing you can do for your heart. It reduces the risks of heart attack up to 50% when you quit smoking.
- Eat good fats and avoid trans fats: our body requires fats too. Fats can be categorised as saturated fats, unsaturated fats, and polyunsaturated fats. Trans fats should be avoided because they tend to increase the risk of heart diseases or to have a severe heat Trans fats blocks heart arteries by raising our bad cholesterol called as LDL and reducing our good cholesterol known as HDL. Trans fats are highly found in margarine, snack foods, packaged baked items and fried fast food.
- Take good care of dental hygiene: you should brush your teeth regularly and take good care of your dental hygiene because periodontal (gum)diseases increase the risk of various heart diseases. This happens when bacteria from our gums move into our bloodstream and cause an elevation in c-reactive protein which marks inflammation in the blood vessels and becomes the cause of heart strokes and heart disease.
- Get good sleep: it has been researched that people who do not take a proper sleep of 7 to 8 hours are at more risk of cardiovascular diseases with no matter age, weight or eating habits. Sleep apnea is also a condition that is linked to arrhythmias and heart strokes.
- Manage your weight: you should be very conscious about managing and maintaining a healthy weight. Eat more fruits and vegetables and avoid obesity as obesity is one of the reasons for heart diseases and strokes. For this, all you have to do is manage your blood pressure, sugar level, and cholesterol level. If you are diabetic, make sure that your diabetes is under control and you are taking medicines for this.
- Physical exercises: be physically active and do some basic stretches every day. Walk on a daily basis. Physical activity keeps our heart healthy and strong. One of the best physical activity includes taking stairs rather than using elevators or lifts, walk down to your home after office and etc.
- Drinking less alcohol: drink less alcohol or avoid alcohol at all to keep a healthy heart. Regular drinking can cause adverse effects on the heart.
- Manage stress: even if you are fit and active, eating good food full of nutrition but still, there is one factor that is ignored by everyone. And that is managing stress. Managing stress is really important for your heart health because about 50% of the heart strokes are mainly because of severe stress. Cut out negativity from your life and indulge in activities that reduce your stress and keep you positive towards life.