Heart disease is a leading cause of death, but it's not inevitable. While you can't change some risk factors — such as family history, sex or age —Centre for Cardiac Treatment in Delhi states there are some ways that can help in reducing the risk factors.
Factors for boosting your heart health:
1.Don't smoke or intake tobacco
One of the best things you can do for your heart is to stop smoking or using smokeless tobacco. Even if you're not a primary smoker make sure to avoid second-hand smoke.
Chemicals in tobacco tend to create a damage your heart and blood vessels. Cigarette smoke reduces the oxygen in your blood, which increases your blood pressure and heart rate.A good news though, your risk of heart disease starts to drop and no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.
2.A promise to at least 30 to 60 minutes of activity daily
Regular, daily physical activity can lower your risk of heart disease. Physical activity keeps you in control of your weight and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and type 2 diabetes.
3.Eat a healthy diet
A healthy diet can protect your heart, improve your blood pressure and cholesterol, and reduce your risk of type 2 diabetes.
1.Vegetables and fruits
2.Beans or other legumes
3.Lean meats and fish
4.Low-fat or fat-free dairy foods
5.Whole grains
6.Healthy fats, such as olive oil
Limit intake of the following:
1.Salt
2.Sugar
3.Processed carbohydrates
4.Alcohol
5.Saturated fat (found in red meat and full-fat dairy products) and trans fat (found in fried fast food, chips, baked goods)
4.Maintaining a healthy weight
Being overweight ,specially belly fat increases your risk of heart disease. Excess weight can lead to conditions like high blood pressure, high cholesterol and type 2 diabetes.
Even a small weight loss can be beneficial. Losing even more helps lower your blood pressure and blood cholesterol level.
5.Get good amount of sleep
A lack of sleep can do more than leave you yawning all trough out the day. People who don't get enough sleep are tend to factors like obesity, high blood pressure, heart attack, diabetes and depression.
If you feel like you've been getting enough sleep but you're still tired throughout the day, ask your doctor if you need to be evaluated for obstructive sleep apnea, Signs of obstructive sleep apnea include loud snoring, stopping breathing for short times during sleep and waking up gasping for air. To know more about the condition contact Best Cardiology Hospital in Delhi.
6.Manage stress
Overeating, drinking or smoking these are no options to control your stress with.Engage in physical activity, relaxation exercises or meditation to improve your health.
7.Get regular health screenings
High blood pressure and high cholesterol can damage your heart and blood vessels hence regular screening is important to know whether you need to take action.
- Blood pressure: If you're between 18 and 39 and have risk factors for high blood pressure, you'll likely be screened once a year. People age 40 and older also are given a blood pressure test annually.
- Cholesterol levels. Adults generally have their cholesterol measured at least once every four to six years.
- Type 2 diabetes screening. Diabetes is a risk factor for heart disease. If you have risk factors for diabetes, such as being overweight or having a family history of diabetes, your doctor may recommend early screening.
If you have a condition such as high cholesterol, high blood pressure or diabetes, your doctor may prescribe medications and recommend lifestyle changes. To have a better understanding and know what’s the best for you make sure to contact, Top Vascular Surgery Hospital in Delhi, Saroj Hospitals.
