The idea that you can reduce the risk of heart disease & make your heart healthy by eating healthy or getting more exercise might seem far-fetched. After all, most people already know these things are beneficial! So, why are so many people still dying from heart diseases? While it may not be as common as it once was, heart disease is still a leading cause of death in India.
Hearts of both men and women are susceptible to this disease, and it can strike anyone at any age. Fortunately, there are plenty of simple, sustainable options on how to make your heart healthy without taking prescription drugs or undergoing invasive surgeries.
Here’s what you need to do to start improving your heart health.
How to make your heart healthy? Given below are some tips –
- Know the basics of heart health
- Eat a healthy diet
- Exercise regularly
- Limit or minimize salt intake (sodium)
- Say no to alcohol and smoking
- Cut down on sugar intake
Now let’s discuss these points one by one in detail.
Know the basics of heart health
Our circulatory system, which consists of a network of blood arteries that pumps blood throughout your body, is led by your heart. It also controls your heart rate and blood pressure by collaborating with other physiological systems. Your heart’s performance is influenced by your family history, personal health history, and lifestyle. The first step to improving your heart health is to know what you’re doing wrong.
A lot of heart disease can be prevented by simply making small lifestyle changes, so it makes sense to know what you’re doing wrong before you correct those mistakes. For one, you need to know your risk factors for heart disease. Once you have this information, you can start working towards a healthier lifestyle to reduce your risk of developing a cardiac disease.
How to make your heart healthy by taking a balanced diet? Here is the guide.
One of the first things you can do to improve your heart health is to start eating a healthier diet. This will not only help you lose weight, but it will also improve your heart health by lowering your blood pressure and decreasing your risk of developing diabetes. The idea behind a healthy diet is to eat a balance of proteins, carbs, fats, and fruits.
Eat a variety of fruits and vegetables daily. Choose whole grains for your grain foods. Avoid saturated fats like those found in meat, butter, and cheese. Proteins are essential for muscle growth, but they can also be metabolized as fat by the body if consumed in excess. Healthy carbs should be consumed in moderation, as they have been linked to improvements in blood sugar and insulin levels.
Fats should be consumed in small amounts, as they are essential for metabolism and brain function. While fruits and vegetables are important sources of vitamins and minerals, they should be consumed in moderation, as they have been linked to increased risk of certain diseases.
One of the most important things you should know about How to make your heart healthy is to exercise regularly. This will not only help you lose weight and feel more energetic, but it will also lower your blood pressure and decrease your risk of developing diabetes. There are a lot of different exercises you can try, so make sure to try something new every week.
For example, instead of running, try biking or swimming. You can also try specific movements that are good for your heart, such as push-ups, lunges, and planks. Just remember that the more active you are, the healthier your heart will be.
Limit or minimize salt intake (sodium)
High blood pressure, a risk factor for heart disease, can be caused by eating too much salt. Salt (sodium) restriction is an important component of a heart-healthy diet. According to the American Heart Association, you should:
A healthy adult should consume no more than 2,300 mg of sodium per day (about a teaspoon of salt)
Aim for no more than 1,500 mg of salt per day for most individuals.
Although lowering the amount of salt you use at the table or in the kitchen is a good start, canned or processed foods like soups, baked goods, and frozen meals contain a lot of salt. Fresh ingredients and cooking your own soups and stews might help you eat less.
Say no to alcohol or smoking
Finally, make sure you don’t smoke. This is a proven risk factor for heart disease, as it has been linked to a decreased ability to remove blood from your arteries. As a result, your risk for heart disease increases. Not only does it increase your risk of heart disease, but it is also harmful to your lungs, your brain, your teeth, etc, increasing your risk of developing asthma and lung infections.
If you already smoke, you should still make an effort to quit. Quitting has been shown to improve heart health by decreasing your blood pressure and decreasing your risk of developing diabetes.
Cut down on sugar intake
Limit foods with added sugar, such as soft drinks, desserts, sweetened cereals, and candy. Limiting your intake of saturated and trans fats is a crucial step in lowering your blood cholesterol and lowering your risk of coronary heart disease. A high blood cholesterol level can cause atherosclerosis, an accumulation of plaques in the arteries that increases the risk of heart attack and stroke.
Foods with added sugar provide calories but few nutrients to the diet; they also provide “empty” calories that add pounds to your waistline without filling you up!
After going through all these tips, you now know how to make your heart healthy. Ultimately, the best way to improve your heart health is to make small, sustainable changes in your lifestyle. It might take a little effort, but the rewards are worth it. If you haven’t already, try these out and see how they work for you!
Your heart is in your hands. Take care of it.