Tips to boost your heart health
-
September 27, 2021
-
59 Views
Cardiovascular disease is still one of the leading causes of death, but according to several research, making a few simple changes to your daily routine can make a significant difference. Here are a few tips you must start following for a healthy heart.
Perform aerobic exercises.
Regular exercise will help you reduce stress, sleep better, lose weight, and improve muscle tone and strength. Overall, exercise reduces the risk of developing other diseases such as high blood pressure and diabetes, both of which increase the risk of stroke and heart attack. Aerobic exercises such as jogging, running, fast walking, swimming, or biking should be done at least 30 minutes per day.
Lose bodyweight.
There is scientific evidence that if you are overweight or obese, losing just 5-10% of your body weight improves your metabolic profile. This means that if you have high blood pressure and/or high cholesterol, these levels will decrease. The only way to successfully lose weight is to eat fewer calories, which should be supplemented with regular exercise. According to experts, one of the healthiest diets is one that is high in fruits, vegetables, and pulses, as well as some nuts, and seeds and a little olive oil.
Avoid trans fats.
We require fats in our diet, both saturated and unsaturated. One type of fat we don't need is trans-fat, which has been linked to an increased risk of developing heart disease or having a stroke over time. This is due to the fact that trans-fat clogs your arteries by increasing your bad cholesterol levels (LDL) while decreasing your good cholesterol levels (HDL). By eliminating them from your diet, you improve blood circulation throughout your body. So, what exactly are trans fats? They are industrial fats that are commonly used to add flavour and texture to packaged baked goods, snack foods, margarine, and fried fast foods. One must avoid them.
Practice good oral care.
Maintain good dental hygiene by brushing and flossing your teeth on a daily basis. Because dental health is a good indicator of overall health, including your heart. Many studies have shown that bacteria in the mouth that contribute to the development of gum disease can enter the bloodstream and cause an increase in C-reactive protein, a marker for inflammation in the blood vessels. It may increase your risk of heart disease and stroke. Brush your teeth at least once a day to prevent gum disease.
Keep your cholesterol down.
As we get older, our bodies produce more cholesterol, which can build up in our arteries and increase our risk of heart disease and stroke. Experts recommend getting your cholesterol checked regularly, but older people may need it more frequently. Your total cholesterol level should be less than 200 mg/dL, with an LDL level of less than 100 mg/dL and an HDL level of 60 mg/dL or higher.
Regular health checkups
Regular check-ups help in keeping track of your heart's performance and allows you to fine-tune your daily habits by ignoring the bad ones and instilling the good ones. In general, men over the age of 50 and women over the age of 55 are at a higher risk of developing heart disease. Keep it simple by getting regular checkups rather than repenting later when complications arise.
Follow the simple tips above to fortify your heart, because you never know what will happen. Begin making changes to your daily routine to strengthen your heart and live a long and happy life.