A healthy heart is the epitome of good health. But, in recent research and findings globally, it has been seen that the older and younger generations who have been facing issues related to the heart are on the rise. There can be many reasons, like bad lifestyle habits, genetics, and so on, that can contribute to poor heart health. In this blog, we are trying to incorporate some of the best habits that are recommended by the best cardiologists, when it comes to keeping your heart as healthy as possible.
Sitting idle and doing next to nothing physically can actually affect the functioning of the heart and, thereby, the overall body. Bringing a regular physical regime into the daily routine can help keep the body in good shape and also restrict the attack of lifestyle diseases like cholesterol, diabetes, high blood pressure, and so on. Rigorous physical activity ranging from 75 minutes to 150 minutes on a weekly basis is expected to be done to maintain good heart health. The exercise routine should be a combination of strength exercises and cardio exercises.
A healthy lifestyle is said to consist of three elements; exercise routine, good thoughts, and a good diet. The exercise routine only consists of 30%, and a healthy and nutritional diet takes the major portion, which is 70%. A good diet can help keep the heart under control. Consumption of certain foods, like those with high sodium and oil content, is not necessarily the best idea for a healthy heart. A balanced food plate and accommodating food restrictions as prescribed by the dietician are necessary for keeping up with a perfectly functioning heart. You can consult our diet and nutrition department for further information.
Smoking is said to raise the chances of contracting an ailment related to the heart by a very high percentage. The nicotine inside the cigarettes and such other smoking substances are not good for the health of both the lungs and the heart. Chain smokers have far higher chances of having a heart attack, and passive smokers who breathe in the harmful smoke are also subjected to higher chances of heart and lung diseases. The substances can clog your arteries and reduce the amount of oxygen, which eventually leads to strokes, heart attacks, and peripheral arterial disease. Quitting all of a sudden can be a difficult task, but taking step-by-step steps like reducing the number of cigarettes or using nicotine patches can be a good start.
Just like smoking, alcohol is also known to be an instigator of heart disease. A few glasses occasionally doesn’t tend to be a problem but consumption without any limit can be a game changer and can risk your entire health to be susceptible for heart attacks, strokes, etc. But for people who are in the zone hereditarily, it will be wise to not consume alcohol at any given length. This is because even the slightest intake can put such people at heavy risk.
A healthy weight can help prevent the danger of coming across such diseases. Maintaining a healthy BMI is said to improve the chances of not having any kind of disease, especially those related to the heart. But accommodating fad diets and weight loss in a short period of time is not advised, as it can put you at even greater risk. Ideally, consulting a nutritionist is the best way to promote healthy weight loss without the need to forgo any kind of food.
Work-related stress and stress in other forms have played an important role in heart-related ailments. Stress actually induces anxiety and unhealthy habits like eating junk food. These junk foods are high in salt and fat content, which results in weight-gain and thus cholesterol, which is not good for the heart. Meditation and physical exercise can help reduce stress.
Cholesterol is necessary for the functioning of the body, but when bad cholesterol is high in the body, it can lead to strokes and heart attacks. The best way to make sure that cholesterol doesn’t end up influencing your life is to track the levels of cholesterol, take regular medication, and eat and maintain good dietary habits.
Blood pressure is another condition of the body that increases the risk of a heart attack. The higher the level of blood pressure, the higher the chances of strokes or heart attacks. Reducing alcohol intake, taking the right medications, and eating healthy can help lower blood pressure levels to normal levels.
High blood sugar levels are a key contributor to heart attacks and other heart-related events. Nominal levels of blood sugar have to be maintained strictly to make sure that they don’t end up affecting the health of the heart. Maintaining alcohol levels, quitting smoking, eating good food, and exercising regularly can help manage blood sugar.
If you have a genetic track record of heart diseases or if you are over the age of 40, then it will be ideal to go through medical checkups every year to steer clear of any such issues that can result in heart attacks. A medical history can aid your doctors in assessing the risk of your body being susceptible to a heart attack.