Heart disease is counted as one of the leading factors causing the death of people across the globe. According to the Centre for Disease Control and Prevention, the most affected area is the US, where heart disease is the reason for the high mortality rate. The most common forms of the disease are heart attack and stroke, which accounts for 80% of the population. Heart disease can occur due to genetic factors, but mostly it is a lifestyle disorder that occurs due to improper and unhealthy living styles. If you witness any sign of heart problems, book an appointment at the best heart hospital in Kolkata India. Heart disease can be prevented, but you need to start early and take care of your heart as early as possible. But, even if you are beyond your 20s, then you can follow these 7 regimes that will help you to keep your cardiac health stable. So, start with modifying your daily routine.
7 Ways to modify your lifestyle and maintain a healthy heart
Lifestyle contributes to developing plaques within the arteries, which lead to blood clot and increases the chances of a heart attack. Consider these healthy habits to keep your heart pumping blood without any restrictions.
Staying physically fit
Through research, it has been found that adults who engage in regular physical activities, which can range from basic to moderate, have fewer chances of developing heart disease. They also suffer less from heart attack and stroke. Daily exercising can help to improve blood pressure, keep it balanced, reduce the chances of a blood clot, stabilize blood sugar levels and also control cholesterol. It is usually advised that you should exercise at least 150 minutes a week (the time span can be modified based on your own capability).
Maintain the blood pressure
Blood pressure is the main reason that can lead to heart disease. It is a primary symptom that helps you to understand that you might suffer from a heart attack or stroke. High blood pressure (Hypertension) does not have any specific symptoms, but you must get it monitored from time to time. Thus, you need to keep it under control and seek advice from your health provider at the best heart hospital in Kolkata India, from time to time. If prescribed, you might have to take medicines or change your lifestyle.
Maintain a healthy weight
You need to check your BMI repeatedly, and if it signals that you are overweight, then you have to reduce it. Even gaining a little extra weight can put you at risk of getting a heart attack or stroke. Your weight does not directly affect your heart, but it contributes to cardiovascular risk factors, such as Type 2 diabetes, hypertension, sleep disorder and accumulation of cholesterol. However, it is completely a misconception that your body should be deprived of all the fat. You need good fat to keep yourself healthy. So, daily exercise and avoiding junk food can help to maintain a proper weight. Try to monitor your weight and keep it stable; even underweight is not recommended to avoid heart problems.
Eating healthy and balance food
Your daily meal chart should include fruits, vegetables, whole grains and an adequate proportion of carbohydrates, protein and fat. Thus, you must include fish products with high Omega 3 fatty acid content as it has anti-inflammatory properties. Add beans, lenticels and fiber to your diet. Try to avoid drinks that have high sugar content, high calorie or ones having additives and preservatives. Usually, a Mediterranean diet that includes healthy fat and fresh ingredients is recommended by heart health experts. This is also known as the DASH diet. It has been evident that a balanced eating style can reduce the risk of cardiovascular disease. You can also include healthy fats in your diets, such as seeds, nuts, and avocado. Add products such as eggs and poultry with low-fat composition. However, you need to avoid red meat and processed food.
Limiting the use of alcohol and smoking
Smoking and drinking are quite injurious to health, and too much of it can increase blood pressure. This affects the blood flow and leads to an increase in blood cholesterol. So, to avoid the risk of a heart attack or a stroke, you must quit smoking and drinking. However, occasionally, one or two drinks in a day or 1 cigarette in a day won’t create any problem. But, if you are already suffering from a heart problem, then you must quit this habit even on special occasions.
Avoid stress and anxiety
In a sedentary life, work pressure has been building up, affecting proper sleep routines. It has also affected getting some time for exercise or taking care of health. Thus, you need to reduce stress in order to avoid heart disease. Try stress-busting strategies, such as relaxation techniques, yoga, meditation, cooking, listening to music or anything you love. Other than this, you can practice deep breathing exercises if you find yourself in any stressful condition or having anxiety.
Understand the early signs of heart
You must monitor and manage the medical conditions that can lead to the risk of heart disease. There are certain symptoms or common factors, including high pressure, high cholesterol, diabetes, gaining weight rapidly etc. These are considered to be symptoms of heart problems. So, you must consult a heart specialist at the best heart hospital in Kolkata India, to keep your heart healthy. They might prescribe medications for the time being to reduce the effect of the components that trigger heart problems.
It is always recommended to get enough sleep at night because it can lead to high blood pressure. This immediately makes it difficult to lose weight. But, on the contrary, when you get proper sleep, your heart rate also goes down, and your hormones are not under stress. This keeps your heart at risk. You must also book an appointment with the best heart specialist at ILS Hospitals to understand the present condition. On-time monitoring can help to reduce severe complications in the near future.