SOME HABITS TO KEEP YOUR HEART HEALTHY
There are at least 31 million Americans with heart disease and about 650,000 die from it each year. In fact, despite extensive research, heart disease remains the leading cause of death worldwide. But it's not all sadness and doom with heart disease. The good news is that, unlike many other diseases, it is one of the few disorders that can be prevented by making lifestyle changes. But that lifestyle change has to be permanent to achieve good heart health. Then are some tips for maintaining a healthy heart.
1. Limit salt intake.
People who consume excessive
amounts of salt generally tend to have higher blood pressure and this, in turn,
is a risk factor for stroke and heart disease. The current recommendation for
salt intake for adults is a maximum of 6 grams per day. You should reduce the
salt intake in your foods and also read food labels to determine the levels of
salt in them. Swab situations tend to be veritably high in fast foods and
reused meat products. By cutting back on salt, you will not only lower your
blood pressure, but the dose of medication needed to lower your blood pressure
will also be lower. Always be on the lookout for ways to keep your heart
healthy.
2. Eat less sugar.
Sugar is fast becoming the public
enemy number one because it provides junk calories, which can quickly lead to
obesity. Sugar is everyplace and can be planted in utmost foods. Excessive
sugar consumption can lead to diabetes, blood vessel disease, and heart
disease. In addition, sugar is one of the main causes of dental cavities and
rotten teeth. It is vital to reduce our consumption of sugar. This can be
achieved by reducing the consumption of beverages such as soft drinks and
eating less sweet foods such as cakes, candies, chocolates, etc. Reading labels
is also important for a healthy heart, as many foods are full of sugar and it's
best to try to avoid most of them.
3. Limit your intake of saturated fat.
Saturated fats are commonly found
in butter, pies, cakes, cookies, margarine, dairy fat, and almost all meats.
The problem with saturated fats is that they promote atherosclerosis in the
blood vessels, which eventually leads to their clogging. It's important to use
only a minimal amount of saturated fat when cooking, or better yet, avoid it
and use unsaturated fats instead. Read food labels and cut back on meat
products like pork, chicken skin, red meat, bacon, and ham. Choose low-fat
dairy products and avoid cakes, pies, and cookies. Lastly, limit your intake of
fried foods; instead, grill or bake the foods you eat at home.
4. Eat higher amounts of plant foods.
There is no longer any doubt
about the benefits of a plant-based diet. Plant foods, such as fruits and
vegetables, provide many essential nutrients and minerals and are low in
calories. Plus, vegetables are also high in fiber, which can help regulate your
bowel movements and even lower your blood sugar. All fruits and vegetables are
considered heart-healthy, and you should eat at least 2-4 types of plant foods
every day. In general, people who eat a plant-based diet live longer, have a
good quality of life, and are generally freer from medical illness.
5. Eat more fish.
Instead of red meat, eat more
fish like salmon, tuna, mackerel, cod, and more. Those fish are full of
unsaturated fatty acids that can lower blood cholesterol. It's recommended that
people eat fish at least 2-3 times a week. If you are a vegetarian but want to
get the same benefits, you can get useful fatty acids like Omega 3 by eating
walnuts, wheat germ, flaxseed, and pumpkin seeds, and using canola oil in
cooking.
6. Quit smoking.
Smoking is a major risk factor
for heart disease and many other health problems, including cancer. People who
smoke are several times more likely to develop a heart attack than people who
don't smoke. Nicotine is known to constrict blood vessels, limiting the amount
of oxygen that reaches the heart. This narrowing can also lead to high blood
pressure and an increased risk of kidney failure and stroke. There is no magic
solution to quitting smoking; ironically, quitting cold turkey is often the
most effective and cheapest way to kick the habit. At the same time, avoid
gobbling secondary banks.
7. Reduce alcohol consumption.
In general, alcohol use is
associated with many health problems, including high blood pressure, damage to
the heart muscle, and the onset of abnormal heart rhythms. Small amounts of
alcohol are known to lower blood cholesterol to some extent, but since some
people can't control how much they drink, it can become more of a problem. The
benefit of drinking a small amount of alcohol can also be easily achieved by
walking, which is not only safe but free. If you want to drink alcohol, men
should drink no more than two glasses of wine per day and women only one glass
of wine per day.
8. Do physical exercises.
In general, people who are not
physically active can develop a whole host of medical problems, including heart
disease, more than those who are active. Any type of physical exertion is
better than no exertion at all. At a minimum, it is recommended that one get at
least 150 minutes of moderate exercise each week to reduce the risk of heart
disease. For beginners, walking 45-60 minutes every day is good. The key is to
be consistent. Not only does exercise help slim your waistline, but it can also
help lower your blood sugar, cholesterol, and blood pressure.
9. Reduce your body weight.
Obesity is not a benign disease
and is associated with many chronic health problems, including heart disease
and premature death. Obesity can be reversed, but it requires sustained effort
and dedication. By reducing your body weight, you not only reduce your risk of
heart disease but also many types of cancer. Reducing your body weight requires
eating less, becoming physically active, and/or undergoing weight loss surgery.
10. Maintain good oral hygiene.
Bacteria from the mouth are known
to infect the heart faucets in some people. Therefore, always maintain good
oral hygiene by brushing twice a day and flossing once a day. By keeping
cavities away, you also reduce your risk of heart disease.
11. Control your stress.
A major
threat factor for poor health and heart complaint is unbridled stress.
Therefore, it is important to take steps to relieve stress in your life. Don't
turn to alcohol to relieve stress, but rather practice yoga, meditation, tai
chi, deep breathing exercises, or enroll in stress relief classes. In general,
relieving stress will not only improve your heart health but also improve the
overall quality of your life.
12, sleep adequate time.
It is now
known that people who have poor sleep habits tend to be at high risk of heart
disease. Very short or interrupted sleep disturbs the hormonal balance in the
body, which then creates disasters in the rest of the organs. Get in the habit
of sleeping at least 7 hours each night. Keep your bedroom free of potential
distractions, like the TV or working late on your computer. Go to bed on time
and get up in the morning always at the same time. Getting a good night's sleep
relieves stress, makes you feel refreshed, and can revitalize you for the day
ahead.
13. Follow a healthy and balanced diet
Following
healthy eating habits can help reduce three of the main factors involved in
heart complaints high cholesterol, high blood pressure, and redundant weight. Thus,
it is possible to reduce cardiovascular risk with just a few changes in the
diet. Good habits for the heart include moderating daily salt and alcohol
intake. In addition, the diet should be based mainly on fruits, vegetables,
cereals, fish, and lean meats. It is recommended to reduce the consumption of
fat (especially saturated fat) and cholesterol (fatty red meats, whole milk,
cheeses made with whole milk, eggs, dishes that are made with cream, and
high-fat desserts), and consume the fat that comes from the olive oil, nuts and
oily fish, for the benefits it brings to the cardiovascular system. Fiber
intake (whole grains, legumes, fruits) is also very important.
14. Get regular medical check-ups
After the
age of 40, it is recommended to attend regular medical check-ups. People with
risk factors such as a family history of heart disease, cholesterol, diabetes,
hypertension, obesity, and smoking should pay more attention to this point and
see a doctor.
A review
and medical diagnosis can detect the presence of diseases related to
cardiovascular risk (diabetes, hypertension) when they have not yet been shown.
15. Do not spend long periods sitting
Sitting
for a long time has very negative effects on health. Try to move more during
the day. Take the stairs instead of the elevator, take short walks around your
office or home while you're on a call, and choose to walk to places within very
short distances instead of using your car.
16. Celebrate small achievements
We know
that making changes to your lifestyle is not easy, so try to go small,
celebrating the progress you have made. It is also important to spend quality
time with the people close to you, it is good for your emotional and heart
health.
It is
essential to consult a specialist in Cardiology to diagnose any problem related
to cardiovascular diseases and to be able to start a treatment that helps you
control the symptoms.
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