Heart and circulatory disease are one of the most common causes of death globally. According to WHO, around 17.9 million people die from cardiovascular diseases each year, which is 31% of total deaths worldwide. While the heart is a complex organ, keeping it healthy doesn’t require that much effort. You can prevent heart diseases by changing your lifestyle, food habits and managing risk factors.
Here are six tips you can follow to keep and maintain a healthy heart.
The best ways to keep your heart and whole body in good shape are to design your meals with healthy foods. Try to include more organic foods and fresh fruits and vegetables in your regular diet. It will not only keep your body well-nourished but also normalise your blood pressure and cholesterol. It is to make sure your diet consists of a wide array of healthy foods. A heart-healthy diet should include -
- Fresh Fruits and vegetables
- Healthy proteins (organic and pasture-raised eggs and meats)
- Leafy greens
- Nuts and seeds
- Whole grains
- Low-fat dairy
- Fatty fish and fish oil
It is also necessary to limit trans fats, salt, sugar, highly processed and refined foods from your plate.
Obesity, high blood pressure, and cholesterol increase the risk of heart attacks. Following a standard routine can help you maintain a healthy weight and keep your numbers down. You can consult with professionals or make an exercise plan by yourself that matches your diet.
Try to perform a little amount of exercise or stretching every day. You can also take a walk around the neighbourhood or do some calorie-burning chores to keep your heart racing.
Blood sugar, pressure, and cholesterol keep fluctuating depending on your diet, physical activity, and overall health condition. But, it’s a matter of great concern If your numbers are constantly higher than usual. There is no shortcut to keeping your blood pressure steady and cholesterol level well-adjusted. You must follow a balanced diet and proper exercise and make it a habit for life.
Smokers are twice as likely to suffer a heart attack and five times as likely to have Peripheral Arterial Disease than non-smokers. So if you have a habit of frequent smoking, it is high time to quit without any ifs, and, or buts.
If you can manage to maintain a healthy weight, the risk of heart disease and many other chronic diseases reduces significantly. Here are a few simple habits you can incorporate to keep your weight down -
- Make a healthy diet a part of the lifestyle
- Exercise regularly
- Don’t spend more time sitting at your desk or in front of the screen
- Drink more water and unsweetened drinks
- Stick to a healthy lifestyle even after reaching desired weight
- Try to stay committed to your health plan at every stage of your life.
Depression is also one of the major causes of heart disease. We know that life is stressful now more than ever. But it is essential to prioritise your mental health over life goals, career and success. Think about it this way, if you are stressed, you will be more likely to drink, smoke, and give up on your diet and exercise. What’s more, stress leads to a rise in blood pressure and a faster heart rate. So try to stay happier and seek help if you think you are suffering from depression.
Follow these six simple tips, and you'll find that a heart-healthy lifestyle is both feasible and enjoyable. With proper planning and a solid commitment to your health, you can easily maintain good heart health for the long term.