Heart diseases are a major cause of death not just in India but all across the world. They are also one of the significant reasons for disability. A lot of factors have contributed to a rise of heart diseases. These are known as risk factors. While some people have control over them, others do not.
Every individual must start making healthy choices as they will pay off in the long run. We bring you 8 tips that help in reducing the risk of heart diseases:-
Nutrition and Diet
A proper and nutritious diet will help you lead a life free from heart diseases. People with a family history of heart diseases can also tackle it by incorporating a healthy diet. Make sure you consume whole grains, raw vegetables, and fruits along with omega-3 fatty acids like fish. These food items are supremely helpful in maintaining your heart rate. Another helpful change in your diet can be, adopting a Mediterranean diet. It consists of: –
- Healthy fats like- Nuts, herbs and olive oil.
- High consumption of vegetables, fruits, and whole grains.
- Eating red meat only once or twice a month.
- Having fish two times a week.
Now that we’ve told you which food-items are a must, here’s a list of foods that you must avoid: –
- Salt and Sugar
- Dishes containing partially hydrogenated vegetable oil
Keep a tab on the overall calories you consume every day and concentrate on eating different kinds of foods that are low in calories and provide an ample amount of nutrients to your body.
Manage your Stress
Increased stress levels and heart diseases are interlinked with each other. You must have observed in television shows or movies that people get heart attacks either due to high levels of stress or by indulging themselves into overthinking.
According to a survey, 9 out of 10 people in India suffer from stress. It is amongst the leading causes of heart diseases. Continuous stress leads to – headaches, loss of sleep, pain and body exhaustion. Too much of all of this directly affects our hearts.
In order to improve your health, indulge in stress-reducing habits like: –
- Getting enough sleep
- Performing yoga or other breathing and relaxation techniques
- Worrying less
- Giving more time to family and close friends
Smoking is a bad habit, it is a leading cause for many kinds of diseases and one of them is heart diseases. If you’re a smoker, you might end up suffering from a stroke, heart attack or coronary heart disease. It is important to understand that it reduces good cholesterol in your body and increases blood pressure. It also damages your organs and builds up plaque in your arteries.
Recently, there has also been an increase in the number of ‘Quit smoking’ and ‘No smoking‘ campaigns.
Once you stop smoking, the following changes will take place: –
- Improved blood circulation
- Better oxygen supply
- Body starts healing
Weight Loss Management and Exercising
You can prevent heart diseases if you exercise regularly. Doctors and experts suggest at least 30 minutes of exercise every day. Through exercises, they don’t mean intensive physical activities but activities that help you stay active.
Maintaining a healthy weight is also necessary to prevent the risk of heart diseases. You can do that by striking a balance between your calorie intake and the amount of exercise you perform. This will help you in lowering your blood pressure and keep you away from other complications.
Limiting your alcohol consumption will help you reduce the risk of developing a heart disease. Alcohol leads to high triglycerides and low HDL cholesterol, thus increasing the chances of heart failure, high blood pressure, liver diseases as well as coronary heart diseases.
It also increases the fat levels in the blood and creates a blockage of blood flow. Thus, having alcohol at a moderate level is recommended. Here are some tips to help you reduce alcohol intake: –
- Try diluting your alcoholic drinks with mineral or tap water.
- Go for light beer or low alcohol wine.
Diabetes is a serious risk factor for heart disease. It has harmful effects on multiple organs in the body when left untreated, and it can lead to peripheral artery disease, stroke, and other complications. If you have diabetes, manage your condition to prevent heart disease.
People who have diabetes have more chances of suffering from heart diseases. If not treated well, it can lead to serious heart complications or artery diseases. Diabetic patients should make it a point to adopt the following activities in their schedule: –
- Going for routine health checkups from their doctor
- Eating healthy
- Taking medications on time.
Heart Diseases can be scary and taking healthy measures for their prevention is a smart decision to make. You may visit your nearest diagnostic clinic to know more about their prevention or get in touch with trained professionals.