It is actually the heart that rules our lives, with every organ in the body being dependent on it for its survival. In spite of all this, we often fail to take care of our hearts, leading to a life that is plagued with and may even end with heart disease, artery disease and high blood pressure.
What Are The Main Causes Of Heart Disease?
Heart disease is the major cause of death in India and most other countries of the world. While most heart problems are lifestyle related, there are certain other conditions that also increase a person’s risk of heart disease. Being male, above 40 years of age, and having a family history of heart disease are all risk factors that increase a person’s chances of a heart attack.
Other factors that add to the risk of heart disease are:
· Smoking
· Excess Weight
· High Blood Pressure
· High Cholesterol
· Diabetes
· Physical Inactivity
How Can One Maintain Heart Health?
While one cannot control factors like age, sex and genetics, you can easily mitigate the effects of lifestyle related complications that lead to heart disease.
Some of the main ways of taking care of your heart so that you may lead a long and healthy life are:
- The Colourful Diet
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Quit Smoking: Smokers are twice as likely to get heart disease as compared to non-smokers. Smoking not only increases the risk of CVD (cardiovascular disease), CHD (coronary heart disease) and PVD (peripheral vascular disease), but is also a cause of heart attacks or myocardial infarctions. Quitting smoking, if you are a smoker, is the greatest favour that you can do to your heart and your body. Your risk of getting heart disease starts going down the day you quit smoking.
Start Exercising: Exercise has a multi-pronged benefit when it comes to heart health. First of all, it reduces stress, which is a risk factor for high blood pressure and heart disease. Secondly, it helps one reduce excess weight, another risk factor for heart disease. It also leads to low cholesterol levels and goes a long way in controlling high blood sugar and blood pressure levels. Exercising for at least 30 minutes a day, at least five times a week, will help keep your heart healthy and disease free.
Lose Excess Weight: Obesity is one of the major risk factors for heart disease, and losing weight will not only help keep the heart healthy, but also save you from a large number of ailments ranging from back pain to diabetes. If your weight is more than what it should be, then you should start exercising and eating healthy in order to get your heart back to a healthy state. Use a BMI calculator to determine what your ideal weight should be, and try to achieve this goal by losing it slowly and steadily at the rate of one to three kilograms every month.
Eat Healthy: Eating healthy for your heart does not just mean consuming lesser amounts of sugar, salt and saturated fats, but also includes incorporating healthy food options like antioxidants, enough fruits and vegetables, high fibre foods and omega 3 sources like fish and nuts into your diet. Switching to a healthy oil, eating at least five servings of fruits and vegetables, consuming fish (or other substitutes) twice a week and consuming only whole grain, fibre rich cereals are important for maintaining heart health.
Get Regular Heart Check Ups: If you are above the age of 40, then you should get checked for ascertaining heart health at least twice a year. People with one or more risk factors should start at an even earlier age like 35. A basic check-up will include an electro cardiogram, a cholesterol test and blood pressure readings and will help you know what areas you will need to focus on in order to avoid heart disease.
Control Your Blood Pressure: High blood pressure, or hypertension is a major cause of heart disease and heart related deaths all across the world. If your blood pressure readings are anything above 140/90, then you will need to control and monitor your blood pressure so that it does not lead to anything more serious. This would include constant blood pressure monitoring (once or twice a day) and consuming a diet low in sodium, fats and refined foods. Exercise and stress control will also be required for controlling hypertension.
Incorporating all the above changes can go a long way in keeping your heart healthy and letting you lead a healthy and heart happy life
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