This World Heart Day, Take Care of your Heart with These Key Lifestyle Changes
More than 50 per cent of deaths are caused by heart-related disorders, including coronary heart diseases and strokes. The burden of disease is highly observed in lower and middle-income countries (LMICs). Apart from genetic causes, most of the CVDs and attacks are a result of poor lifestyle choices that include but are not limited to an unhealthy diet, inactivity, stress, and tobacco use. Therefore, it is important to take your heart health seriously and ensure that you consciously adopt a nourishing lifestyle.
Here are some important lifestyle changes that will help to boost your heart health:
- Follow a heart healthy diet
Unclog those arteries by eating clean. Incorporate a lot of fibre and fruits, vegetables, nuts, and pulses in your daily diet to keep that immune system intact. Opt for a heart healthy diet. Instead of frying, go for boiling, roasting or baking. Limit intake of artificial sugar and processed foods to a bare minimum and watch your heart health improve. Changing your diet to a healthier version is a sure-shot way to keep that high blood pressure in check. This is one lifestyle change that will prove highly beneficial for your body. You can chat with expert nutritionists and get a personalised diet suitable for your body type here: Chat Nutritionist
- Stay fit
Lack of exercise gives way to co-morbidities that ultimately puts you at the risk of heart diseases. Regular physical activity promotes positive physiological and psychological changes such as increased self-confidence and low cholesterol levels and hypertension. However, not all exercises are right for your heart. Heavy weight-lifting and strenuous workout may do more damage to heart health in the long run, especially if you already have heart problems.
- Shun tobacco
Avoid consumption of tobacco at all costs. Whether it is through smoke inhalation or powdered substances, tobacco increases the risk of heart disease. Smoking clubbed with hypertension, high blood pressure, cholesterol, diabetes and obesity may ultimately impact the lifespan of your heart.
- Increase awareness
Take charge of your heart health and learn more about cardiovascular diseases and hypertension. There are many myths about heart health. One of the most common ones being how young individuals are not at risk of developing heart diseases. It is important to consider that all individuals, irrespective of their age, gender, socio-economic status, religion, or ethnicity, can develop heart diseases.
- Invest in activities that improve heart health
Do not take yourself for granted. Monitor your cardiac activity and go for regular check-ups. Devote some time to lower stress levels and maintain a positive attitude towards life. Get enough sleep because it directly affects the cardiovascular system of your body. Developing heart conditions is an extremely stressful time, not only for an individual but also for those around them. It is difficult to recover from heart diseases fully, so take care of yourself.
The words “the heart wants what it wants” sound good, but moderation is key. Do what your heart desires but don’t let it go out of control. With a number of diseases stemming from unhealthy lifestyles, it’s time to care for your heart health. Take a pledge this World Heart Day to be more responsible when it comes to matters of the heart.
Note of Caution: This article is for information purpose only. Always consult your doctor in case of any blood pressure or other health-related problems.
Smoking is bad for blood pressure. Is drinking too?
Excess of drinking, yes. It can cause increase in blood pressure by several points, reduce the effect of medicines and also cause weight gain. You should either quit or drink in moderation. Men can have a maximum of two drinks per day and women can have one.
Can you tell me some easy exercises that I can do to lower my BP?
Any form of cardio exercise can help you maintain normal blood pressure. Some basic exercises include brisk walking, jogging, swimming, cycling and climbing stairs. Apart from these, you can also play sports like basketball and tennis, or do activities like dancing and aerobics to keep your blood pressure in check. But please know that exercises cannot singlehandedly act as treatment for hypertension. You need medications and you must visit your doctor regularly.
Which foods should I add to my diet to control hypertension?
You should eat foods that are rich in nutrients and vitamins, but low on sodium. Specifically, you can add leafy veggies, bananas, berries and curd to your diet. To know about their benefits, you can read this article- Foods to Lower High Blood Pressure However, please know that foods are just supplemented to your BP medication and they can only help you maintain normal BP. You must visit your doctor regularly for the best results.
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