Author:- Mr. Ritesh Sharma
It goes without saying that our heart is the most essential organ of the body. This 250-350 gram ticker pumps life in every part of your body. So, it’s our duty to maintain its optimal state. Hence, in this blog, we will discuss 10 ways to keep your heart healthy. This includes all the lifestyle alterations and other activities you can perform to maintain the immaculate state of your heart health.
Keep in mind that the secret to a healthy human being is a healthy heart, so taking its utmost care is paramount. These 10 ways to keep your heart healthy are just common practices you must adopt in your daily lifestyle to keep your ticker happy. A healthy heart requires a steadfast approach and the utmost commitment from everyone. Hence taking proactive measures to ensure its ideal condition is no cakewalk. But, worry not, this blog will guide you on the right path and you will be motivated to incorporate these activities into your lifestyle to maintain good heart health.
10 ways to keep your heart healthy
Maintaining heart health doesn’t take much rumination. You just have to work on a few of your lifestyle factors and your heart shall never be harmed. In the following blog, we will elaborate on the 10 ways to keep your heart healthy, so that you get a complete idea of taking care of your heart health.
Eat a Heart-Healthy Diet
Consuming a heart-healthy diet is the first step in maintaining the optimal state of cardiovascular health. A heart healthy diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can significantly reduce the risk of heart disease. Include foods such as salmon, nuts, berries, leafy greens, and olive oil in your daily meal. Furthermore, limit the consumption of processed foods, sugary snacks, and foods with high saturated and trans fats as they can lead to a significant increase in cholesterol levels in the body which can cause problems like heart palpitations.
Engage in Physical Activity Regularly
Through physical activity, you can maintain good blood flow in the body putting less and less strain on your heart. Hence, you must engage in it regularly. For this, try exercising 150 minutes with moderate intensity a week or 75 minutes with high intensity a week. Furthermore, indulge in activities such as brisk walking, cycling, swimming, or dancing to strengthen your heart and improve circulation. Engaging in strength training exercises also enhances muscle tone and overall fitness. Hence, it not only improves your heart health but also boosts your mood and reduces stress.
Manage Stress
Chronic stress can ruin your heart health by contributing to hypertension (high blood pressure) and other hazardous diseases. Hence, it is important for you to manage stress to ensure your heart is in an ideal state. To do so, you can engage in practices like yoga, meditation, and deep breathing exercises. Furthermore, steering clear of stress is also possible by making more social connections and staying in touch with your loved ones. If your condition is severe, you can also seek support from a therapist in the management of stress.
Maintain a Healthy Weight
If you are overweight or obese then you can encounter diseases like hypertension (high blood pressure), diabetes, or coronary artery disease causing a heavy strain on your heart. Therefore, to stay away from these heart problems, you must maintain a healthy weight. Weight loss is possible through good diet and regular exercise. You must focus on gradual and substantial weight loss by making a few lifestyle modifications. Once you attain a healthy weight, your heart will be less strained and become less prone to heart problems.
Get Sufficient Sleep
Quality sleep is important for maintaining good heart health. According to several studies, to maintain the ideal state of heart health, you must aim for 7 to 9 hours of sleep at night. Poor quality of sleep can lead to disruption of hormone levels, elevation of inflammation, and increase in blood pressure. All of this can have a negative impact on your heart health. So, you must be cautious about getting quality sleep every day.
Quit Smoking
Smoking is a major risk factor associated with heart health. If you smoke then you can damage your blood vessels, reduce oxygen levels in the blood, and increase the risks of atherosclerosis and blood clots which can cause diseases ranging from cardiac arrhythmias to myocardial infarction (heart attack). Hence, if you want your heart health to be optimal, you must quit it right away. If you have a problem quitting smoking, then you can seek professional help and also adopt nicotine replacement therapies and other quit-smoking programs.
Consume alcohol in Moderation
While alcohol in moderation can have cardiovascular benefits, when consumed in excess, it can cause serious harm to the heart. Too much alcohol can increase the risk of heart disease, arrhythmias of different arrhythmia classifications, and cardiomyopathy. Hence, if you consume alcohol, you must do so in moderation, i.e. take only one to two drinks per week to maintain good heart health.
Monitor Blood Pressure and Cholesterol Levels
To prevent risks associated with heart disease, you must monitor blood pressure and cholesterol levels frequently. High blood pressure and increased levels of cholesterol can put a strain on the heart and increase the risks of strokes and heart attacks. If you monitor them regularly and manage their levels then you will be able to steer clear of heart problems.
Stay Hydrated
Hydration is important for good blood flow and overall health. Poor hydration can lead the blood volume to decrease which can result in elevated heart rate and reduced blood flow to the vital organs. Hence you must aim to drink ample water throughout the day to keep yourself hydrated. Avoid consuming sugary beverages and opt for water and herbal tea.
Prioritize Heart-Healthy Habits
You must prioritize heart-healthy habits to maintain the optimal state of cardiovascular health. Take stairs instead of elevators, do not take bikes or cars with you for a walking distance journey. Practice mindful eating in which you savor each bite and eat slowly. Make strong social connections and practice gratitude and kindness. All this will lead to improved cardiovascular health and you will abstain from heart diseases.
In conclusion, if you incorporate the aforementioned 10 ways to keep your heart healthy, you will ensure the optimal state of your cardiovascular health. If you have any kind of doubt, it is best to consult a healthcare professional or a dietician. Take charge of your heart health today, and stay aware and vigilant, only you can make or break your heart health, so make life decisions wisely.