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7 Tips to Keep Your Heart Healthy and Happy
By Priyanka Singha
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The organ of your body that keeps up the pumping in a 60-100 beats/minute in a rhythmic pace is called the heart. The heart is a powerful muscle that beats 100,000 times and pumps nearly 2,000 gallons of blood through the body on a regular basis. Heart diseases pose the greatest threat to death rates and is even found to be dangerous than breast cancer or prostrate cancer.
Be faithful to your heart as it is to your life. Follow these 7 healthy habits and gift your heart longevity.
- Physical Activity/Exercise
You don’t need to be an athlete to maintain a healthy heart. Keeping yourself physically active throughout the day and sparing an hour of working out is all that is needed to benefit your heart health. We all know that exercising helps maintain a good body weight, normalises our blood pressure and reduces bad cholesterol (LDL) while increasing the amount of good cholesterol (HDL) which are all directly related to the cardiovascular health
According to the journal of AHA (American Heart Association), a minimum of 150 minutes per week of moderate-intensity exercise or 75 minutes per week of vigorous physical activity is necessary for an ideal heart health.
- Eat Wisely
This is a known fact that food makes and breaks your heart health. Anything oily or high in cholesterol is a big no-no for the heart. Choose a nutrient-rich diet that has a mix of mono and poly-unsaturated fats. Fish, lean meat, berries, nuts, whole grains, yogurt are superfoods for your heart.
To consider more foods that will boost your heart health, visit your nearest nutritionist/dietitian.
- Adequate Sleep
Sleep these days seem like a luxury owing to our regular busy lifestyle and our hours of addiction to social media.
A 2011 study by the AHA has stated that insufficient hours of sleep will lead to increased risk of higher blood pressure that will, in turn, affect your cardiovascular health. A minimum of six hours of uninterrupted sleep is required to keep the heart healthy. This should be made a regular habit. Irregular sleep habits could contribute to the risk of developing or dying from serious coronary heart diseases (CHD). No amounts of exercise, healthy diet or maintained weight can help if your sleep habits are fluctuated.
- Happiness and Zeal
Ask yourself! Are you happy? How often do you laugh our heart out? As absurd as these questions might sound, but a strong sense of emotional vitality contributes to your heart health.
A study by the University of Maryland Medical Centre found out that people who less likely recognize humor while displaying anger and hostility in frequent situations have had some sort of heart ailments. But those who appreciate a jolly lifestyle are rarely susceptible to heart diseases.
- Say NO to Tobacco
What type of a smoker are you? A chain smoker or an occasional smoker? Or are you the one who is on a quest to quit smoking but just can’t seem to find the right inspiration? Well, here’s a little incentive that might help you bid a final adieu to nicotine.
Do you know that you are benefitted immediately after you quit smoking?
Your heart rate and blood pressure drops within a mere 20 mins and in a span of 12 hours, The carbon monoxide level in your blood gets back to normal.
- Keep a Count of your Heart Values
In addition to a healthy diet, exercise and sufficient sleep; a routine check-up with your physician to keep a count of your heart rate and blood pressure is a must. Also, keep an annual check of your sugar and cholesterol level so as to assess your heart profile.
Also knowing your family history of cardiovascular diseases is a necessity. This knowledge will help you take the necessary precautionary measures beforehand and proactively manage the well-being of your heart.
- Identify Signs and Symptoms of Heart Attacks
A lot of awareness is carried out these days to educate people on the common signs and symptoms of heart attack.
A pain, tightness or discomfort in the chest is the most common sign of a heart attack and immediate medical attention is required. Other signs include a similar feeling of discomfort in the arms, back or jaws, shortness of breath, fatigue, lightheadedness, cold sweat. Seek medical help at the earliest when you experience any of these symptoms.
Evaluate the health of your heart. Visit https://www.zoylo.com/ to book an online appointment with a Cardiologist near you and go for annual health screening.
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Article Submitted On: June 19, 2018