Research data demonstrates heart healthy lifestyle can reduce the threats and risks of heart disease by 80%! Your heart is the hardest working muscle. Here are a few heart health tips to keep your heart healthy and keep it going.
The fact is undeniable, healthy lifestyle keep your heart healthy. Recent research data demonstrates heart healthy lifestyle can reduce the threats and risks of heart disease by 80%!
With this comes the next pertinent question – what’s a ‘heart healthy lifestyle’ anyway? To put it simply; it’s a commitment to the various daily habits, which contribute to our diet, activity, sleep- pattern and mindset.
Your heart is the hardest working muscle. Here are a few heart health tips to keep your heart healthy and keep it going
Do some moderate exercises: No, you don’t have to start training to be the next ironman. Do some moderate exercises that can elevate your heart rate for at least 20 minutes, daily. Try to fit it in wherever or whenever you may want. For instance you can take a brisk walk in the morning or you may cycle to work or you can even swim for sometime in the evening. It can be an incredible stress buster and a great mood booster as well.
We recommend that you check in with a doctor at the first place to see if there are any restrictions on what exercises you can do.
Try to stay active throughout the day: Of course walking in the morning is a good start but what goes on for the rest of the day may have a direct link to your heart health. Remember; you are still at the risk of developing heart disease even if you exercise in the morning but simply stay inactive for the rest of the day. Keep moving and stay active throughout the day. For instance; try taking short breaks when at work, or try answering to your emails or simply take a call while standing. The idea is simple – keep moving.
Eat a balanced and healthy diet: Eat healthy amount of fibre to lower the risk of heart disease. Consume fibre from a whole range of sources, such as bran, oats, whole meal bread, wholegrain cereals etc.
- Do your level best to stay away from saturated fat. Medically speaking; consuming foods that are high in saturated fat can lead to increased level of cholesterol. This also increases the chances of developing heart disease.
- Eat a variety of vegetables and fruits as healthy and natural source of vitamins, minerals and fibre.
- Cut down on your sugar and salt intake. In order to maintain healthy blood sugar and blood pressure level, avoid consuming raw sugar and salt at the table. Also try adding fewer amounts of sugar and salt to cooking.
- Consume fish at least once or twice in a week. Fish such as tuna, salmon, sardine and mackerel stand as the rich sources of omega-3 fats, which optimize your heart health.
Stop smoking and restrict your alcohol intake: Possibly we all know this; smoking tobacco makes you more vulnerable to heart diseases. For the uninitiated; smoking is one of the leading causes of coronary disease. Quit it. In fact it is one of the best things you can do to keep your heart healthy. Also, cut down on your drinking habit. Consult your doctor and keep it within your recommended alcohol limits in order to reduce the risks to heart health.
Weight management is crucial for your heart health: There is no escape from the fact, being overweight makes you more susceptible to heart diseases. So, do your best to manage your weight. Stick to a diet low in fat and sugar and exercise regularly.
Say NO to stress: Yes, we know, stress happens but you should learn the art of stress management as well. So, what happens when we are under pressure? Our body sends a rush of adrenaline and as an obvious next result the heart overworks. Exercise is a tested and proven way to deal with stress. Talk to someone you trust if and when stress gets too much. Talk to a professional counselor if required.
Sleep like a baby: Remember, sleep is important for your mind, body and heart health. The fact is simple; you won’t be feeling good if you do not restore yourself well. So, what happens when you sleep? Your body recovers and reboots. Your blood pressure and heart rate also go down. Sleep thus gives your heart the much needed break, which it demands. Without proper sleep, you will be stressed out and as a result you will crave energy from high-calorie foods. Honestly that’s anything but heart-healthy.
Yes, this in short is a ‘heart healthy lifestyle’. It is also important to mention here; for complete heart health talk with your doctor and get regular checkups done. Also take your doctor’s guidance to set realistic goals in losing weight and in reducing your blood pressure or cholesterol levels.
Take baby steps towards long-term change. Also; celebrate your efforts in moving to a healthier direction.