While it is true that most people know that a good diet followed by proper exercise can keep our hearts healthy, few of us put it into practice. A physically active lifestyle is associated with a decline in the frequency and mortality of cardiovascular disease.
Here are ten key points to consider in daily routine habits to help your heart work properly. Even if you sweeten just one or two of these areas, you can make yourself less likely to get heart disease. However, remember that the more tips you follow on this list, your lifestyle and heart health will improve. Learn how to keep your heart healthy and strong for a better life.
1. Exercise Regularly
Staying physically active is associated with a decline in the frequency and mortality of cardiovascular diseases by improving the cardiorespiratory system’s functioning and having a healthy effect on overweight, high blood pressure, and diabetes. It reduces the chances of angina appearance chest and myocardial infarction. It even has impressive psychological effects, which help manage stress and improve mental well-being.
A balanced diet and routine cardio workout help eliminate body fat in your face and cheeks. Specific facial exercises can also help strengthen and tone the facial muscles.
2. Maintain a Healthy and Balanced Diet
Healthy eating habits can help reduce three main factors in heart disease: high cholesterol, high blood pressure, and excess weight. Therefore, reducing cardiovascular risk with just a few dietary changes is possible. Good habits for your heart include moderating your daily intake of salt and alcohol. It is recommended to reduce the consumption of fats (incredibly saturated fats) and cholesterol (fatty red meats, whole milk, cheeses made with whole milk, eggs, dishes made with cream and high-fat desserts), and consume the fat that comes from oil olive, nuts, and oily fish, for the benefits it provides on the cardiovascular system. The fibre contribution (whole grains, legumes, fruits) is also significant.
3. Stop Smoking
Tobacco use is one of the leading causes of heart problems. Smoking hurts the cardiovascular system, increases the risk of thrombosis, and causes a decrease in the coronary arteries’ calibre, which hinders the flow of the heart. Thus, avoiding tobacco consumption and passive smoking (smoking environments) is essential.
4. Limit Alcohol
Drinking alcohol in moderation (one to two glasses of red wine a day) is related to decreased cardiovascular disease. However, it is proven that alcohol abuse is harmful to health. Several studies have described a relationship between excessive alcohol consumption and the appearance of cardiovascular diseases; therefore, it is advisable to moderate its consumption and limit it to a glass of red wine to accompany meals.
5. Maintain a Healthy Weight
Various studies have shown that obesity aggravates heart problems due to over-exertion of the heart and predisposes to hypertension, coronary heart disease, and cerebrovascular accidents.
It favours the appearance of type 2 diabetes and other diseases, such as lung and osteoarticular that are also affected by the overload they are subjected to.
Approximately 40% of coronary heart disease incidence is attributed to a body mass index (BMI) greater than 25. That is why each person must know their BMI and act consequently, mainly if they are older than 20.
6. Do Pleasant Activities and Eliminate Stress
Living a stressful life can affect your heart. You are more likely to have a heart attack during stress as your heart races and blood pressure increases. When this occurs, the heart needs more oxygen. This does not mean stress causes cardiovascular disease but can aggravate it.
It is essential to carry out soothing and enjoyable activities, such as walking, practising yoga, etc., and executing a balanced work life with spaces that allow us to enjoy free time and disconnect from daily work.
7. Go for Regular Medical Check-ups
After 40 years, it is advised to attend medical check-ups regularly. People with risk factors such as a family history of heart disease, cholesterol, diabetes, hypertension, obesity, and smoking should be more alert to this point and go to the doctor.
A medical review and diagnosis can detect diseases related to cardiovascular risk (diabetes, hypertension) when they have not yet been shown.
8. Get Enough Sleep
Getting enough rest and sleep will help you have a healthy heart. You are more likely to suffer from cardiovascular disease if you don’t have good rest routines, no matter how old or your medical and family history. Make your bedtime a priority. Get 7-8 hours of sleep each night.
9. Don’t Spend Long Periods Sitting
Sitting for a long time has very adverse effects on health. Seek to move more during the day. Take the stairs rather than using the elevator, take short walks inside your office or your house while you are on a call, and choose to walk to areas you have very short lengths instead of using your car.
10. Celebrate Small Achievements
Modifying your lifestyle takes work, so gradually mark your advanced progress. It is also essential to spend quality time with those close to you; it is suitable for your emotional health and heart.
It is essential to confer cardiology specialist to diagnose Tachycardia and to be able to start a treatment that helps you control your symptoms.
When consulting your cardiologist, try to keep a record of your pain with a detailed description of the symptoms, duration, and what you think triggered them. Also, mention any prescriptions you are taking.
It is concluded that following all of the above habits can keep your heart healthy and strong because a healthy heart guarantees a healthy life. So, try to adopt a healthy routine. Learn how to keep your heart healthy and strong for a better life, ensuring a happier and more vibrant future.