As a matter of fact, the global death rate is taking a toll on the lives of the people, heart diseases being the major cause. However, the lifestyle of a person is not only his biggest defense against the heart diseases and stroke but also acts as an activity of self-control that depends upon the decisions you make.
In support of the millions of hearts, we have taken an initiative to help you create a lifestyle where you can make substantial alterations to keep your heart healthy. As per the records, the maximum numbers of heart disease deaths are caused by modifiable risk factors that can be kept under control. Thereupon, below-mentioned are 10 lifestyle habits of a healthy heart that will help you reduce the risk of heart diseases and strokes.
1. Prohibit the intake of tobacco products especially Smoking
As we all know, smoking is injurious to health. The smoke emitted from tobacco-related products such as cigarettes, cigars, and pipes is equally bad for both heart and lungs.
However, passive smoking is also toxic. The consumption of such products inevitably leads to smoking-induced heart disease. Subsequently, one should avoid it whenever possible.
2. Consistent Monitoring of blood pressure at least once in a month
High blood pressure is accounted for one of the major causes of deaths around the globe. Following which it acts as the most important modifiable risk factor for diseases related to the heart. Moreover, the recent surveys have displayed that the lower blood pressure (systolic blood pressure of <120 mm Hg) is rather good for longevity and avoiding heart diseases.
Ensure that you keep a tab on your blood pressure by paying regular visits to your doctor. Furthermore, if you are prescribed any medication for this issue, then make it a habit of taking it as directed.
3. Aspire to maintain a healthy weight in relation to your body mass index (BMI)
It is a proven fact, that if you possess some extra pounds around your belly, this resultantly strains your heart and also develops the issue of diabetes within you. Therefore, if one is overweight, shedding 5% to 10% of their initial weight can bring a world of difference in your blood pressure and blood sugar.
4. Keep a healthy diet
To maintain a healthy heart one needs to resort to a healthy dietary pattern which involves veggies, fruits, whole grains, low-fat dairy products, seafood, nuts, and legumes. Besides that if someone is alcoholic they can keep it moderate; lessen the red and processed meat; and less consumption of sugar-sweetened food items and drinks.
5. Physical Workout
Scientifically it is proven that to stay physically active for at least 150 minutes at a temperate intensity (target heart rate of up to 70% of your maximum heart rate) or at least 75 minutes at high spirited intensity (target heart rate of between 70–90% of your maximum heart rate) per week. Hence, indulging in even small amount of physical workout leads to lowering the risk of getting heart diseases. But excess of exercise may even lead to a greater decline in the death rate due to heart diseases.
6. Stay hydrated
Higher hematocrit and blood viscosity have been confirmed to be related to cardiovascular events. So, a high intake of water (at least five or more glasses) in comparison to a lower intake of water (two or fewer glasses) on a daily basis, was related to the decreased risk of deaths due to heart disease.
7. Taking Sufficient Sleep
The recent studies have affirmed the fact that taking sufficient sleep for not less than 7 hours accounts for a reduction in the risk of getting heart diseases.
8. Getting the Influenza Vaccine
It is highly recommended to get the influenza vaccination done in time for everyone and specifically for the individuals who are already suffering from heart diseases and heart failures. These vaccinations extend protection against the new-onset of atrial fibrillation.
9. Reduce Stress
A few surveys have showcased the relationship between coronary heart disease risk and the stress levels in an individual’s life they may contribute to the enhancement of risk factors for developing heart diseases. For instance, people under stress may react unusually by overreacting, starting smoking or by smoking more than they otherwise would. However, results have also displayed the stress reactions in young adults lead to blood-pressure risks in their middle ages.
10. Maintaining a healthy relationship with others and the environment
It is irrefutable that there is a direct relationship between your social relationships and you’re over health. As we all know, is most of the cases heart diseases are related to stressful life events and social strain, professional strain and any other psychological distress at any point in life.
Dr. Anurag Sharma, one of the prominent cardiologists in India advocates going for introspection first. The first question that people should ask themselves is why they aren’t adopting more healthy habits. His experience helped him discover the fact that in numerous cases it is the stress that does not allow an individual to do so, which further leads to a number of health issues. According to him resorting to a healthy lifestyle and making it a regular routine will inevitably help one guard himself against the heart diseases.
The aforementioned tips are highly useful in maintaining a healthy heart. All you have to do is just infuse these simple tricks in your daily routine and you are good to lead a happy and healthy life.
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