Did you know, a heart disease is the most common cause of death in the world followed by stroke? We’re rapidly shifting towards a fast paced lifestyle with a lower emphasis on personal health. A lack of commitment to a healthy lifestyle, resorting to junk food, not finding time to exercise, smoking & drinking habits – all of these affect our internal strength and cause serious health conditions. Our lifestyle is not only the best defence against heart diseases and strokes, it is also a responsibility towards our own body. A lifestyle for a healthier heart includes the suggestions listed below. By adopting these simple changes you can reduce your chances of getting a heart attack.
Smoking tops the list of all bad habits.If you are a smoker, quit smoking today! If you know someone who smokes, ask them to quit it. It may seem to be a tough task, but it is actually tougher to recover from a heart attack than quitting smoking. Seek help if you may, but resolve to quit.
Put Nutrition First
A healthy diet is your best defence against heart diseases. The kind of food we eat affectsa variety of risk factors that increase the chances of developing medical conditions. These risk factors include blood pressure, cholesterol, obesity, diabetes, etc. You should choose a diet that is nutritionally rich, with vitamins, minerals, fibre. Switch over to fruits, vegetables, and whole grains, low-fat dairy products, fish, legumes, non-tropical vegetable oils, and nuts.Try and limit your intake of sugary foods, sweets, aerated beverages, and even red meat. Consult a dentition to learn which diet you should follow that suits your body the best.
Cholesterol is a silent killer because the fat that gets deposited in your arteries can lead to serious disasters. It may end up triggering a heart attack or stroke. Focus on reducing your intake oftrans-fat, cholesterol, and saturated fats.Couple this up with a bit of exercising. If a change in your diet and exercising alone don’t help you get your cholesterol numbers down, then you might be required to seek some medication -consult your doctor about it. The doctors calculate the total cholesterol in your body by adding up two things: Good Cholesterol (High-density-lipoprotein or HDL) and Bad Cholesterol (low-density-lipoprotein or LDL). As the names explain, you should aim to attain higher levels of good cholesterol and lower down the levels of bad cholesterol. Low HDL increases yourchances of heart disease. Another thing monitored by doctors in your blood is Triglycerides. Triglyceride is the common-mostform of fat in the body. Normal triglyceride levels vary from individual to individual depending upon their age and sex. High triglyceride levels combined with low HDL or high LDL are associated with building up of fatty deposits in artery walls, increasingyour chances for heart attack and stroke.
Blood pressure is considered to be a major risk factor for strokes anda leading cause of disability. Recovery from a stroke is quite difficult and you could be even get disabled for life. So, try and keep your blood pressure in control, lower down your salt intake, follow a strict medication schedule as advised by your doctor and keep indulging in some physical activity. A healthy blood pressure level should be less than 120/80 mmHg.
Be More Physically Active
You should aim to be physically active, engage in exercising or other physical activities every day. Research has shown that about a 30 minutewalk every day, five days a week can help lower down your blood pressure, bring the cholesterol levels down, and can help manage your weight. If you are leading a rather physically inactive lifestyle, start now! Individuals who attain even a moderate level of fitness are much likely to live longer than those with a low overall fitness level.
Manage Your Weight
Obesity is a highly prevalent disease, and it affects not only adults but also affects children. Crash diets or supplements may not be the answer. A diet that is high on good nutrition, controlsthe calories is advised.Along with following a good diet, indulging in physical activities or exercising is the only effective way of maintaining a healthy body-weight. Obesity carries the risk of high blood pressure, high cholesterol, and insulin resistance, even type 2 diabetes,all of which increase your chances of developing a heart disease. Body Mass Index (BMI) is a way to figure out if your weight is healthy or needs work.
Check Your Diabetes
Diabetes is also considered to a silent killer, it affects your immunity, and inner strength. Factors like high blood pressure, smoking, obesity, high cholesterol, and lack of physical activity can greatly increase an individual with diabetes’ chances of developing heart diseases.
Stress plays an important role in your overall body health. People under stress tend to overeat, start smoking or start smoking more than they were otherwise smoking, drink more, exercise less, and even ignore personal hygiene. All of these factors contribute to conditions like hypertension, which trigger heart diseases. Stress can be caused a variety of factors and many people have acknowledged that they didn’t realize they were suffering from depression until their condition got worse. Consult your doctor about it and figure out if you are suffering from a mild form of stress. Stress typically causes harm to you in the background, so you won’t really get to know about it until things start getting worse.
Limit Your Alcohol Intake
Too much drinking raisesyour blood pressure, increases cardio-myopathy, chances of stroke or cancer or other diseases. It also contributes to high triglyceride levels and results in irregular heartbeats. Alcohol abuse leads to obesity, suicidal tendencies, and is a major cause of accidents.However, there is a ‘cardioprotective effect’ of controlled consumption of alcoholif you limit your consumption of alcohol to not more than one drink per day. This doesn’t really mean that that non-drinkers should start using alcohol or that occasional drinkers increase their intake.