The heart is one of the most crucial and hardworking organs of the body and proper heart function is essential to support life. Its main function includes pumping blood carrying oxygen and nutrients to all organs of the body. Besides carrying the clean blood, the heart also transports the blood carrying waste products such as carbon dioxide to the lungs so they can be eliminated from the body. Because of the crucial roles that the heart performs, it naturally becomes important to keep it healthy. Heart diseases are common and can affect anyone at any point in life. These diseases can either affect the heart, blood vessels or both. However, certain lifestyle habits can put you at an increased risk of getting heart diseases.
In order to maintain a healthy heart, one must make certain lifestyle changes which are sure to benefit your heart. Here are some healthy lifestyle tips to prevent heart problems–
Keep a check on your blood cholesterol level
Cholesterol is a fatty substance present in your blood which is important to keep your body healthy. However, sometimes the cholesterol levels in the blood undergo an imbalance which may put you at an increased risk of heart disorders and heart attacks. In order to maintain a healthy cholesterol level in the body, you should-
1. Eat a healthy diet- Food rich in omega-3 fatty acids, soluble fiber, whey protein
2. Quit smoking
3. Exercise
Manage your blood pressure
Just like cholesterol, you must also manage the blood pressure in your body. A high blood pressure is one of heart failure symptoms and can lead to serious heart conditions such as coronary artery disease. You can manage your blood pressure in the following ways-
1. Eat a low sodium diet
2. Indulge in regular physical exercise
3. Monitor your blood pressure on a regular basis at home
4. Take less stress
Manage your diabetes
Diabetes is a serious condition which causes a high blood glucose level. Diabetes can also have an adverse effect on your heart. The high blood glucose levels can damage the blood vessels and nerves that are responsible for controlling your heart and its function. It has been noted that heart diseases and strokes are the major cause of death amongst people suffering from diabetes. Here are some ways in which you can manage your diabetes and ensure a healthy-functioning heart-exercise regularly,
Keep a check on your carbohydrate intake
Include more fiber in your diet
Keep yourself hydrated
Monitor Your Blood Sugar Levels
Quit Smoking
Smoking comes with no benefits. Quitting smoking should be the first thing you do in order to ensure a healthy heart. Smoking increases the risk of developing cardiovascular diseases, which includes stroke and coronary heart disease.
Get enough sleep
Getting enough sleep is essential to keep your heart healthy and disease free. People who do not get proper sleep are said to be at an increased risk for cardiovascular diseases. Researchers say that not getting proper hours of sleep cause disruption in biological processes and health conditions.
Be physically active
Making exercise a part of your routine works wonders in ensuring a healthy heart. Exercise routine does not have to be extremely intense. A 20-minute walk in the garden is equally beneficial. It is important to abandon sitting in one place for long durations of time and indulge in some physical activity.
Maintain a healthy weight and BMI
Maintaining a healthy weight has a wide range of benefits and one important benefit is that it reduces the risk of heart diseases and strokes.
Include heart-friendly superfoods in your diet
Eating the right food and watching what you eat affects your heart. Eating heart-friendly food is sure to benefit your heart. Here is a list of foods you must include in your diet to keep your heart healthy-
Fatty Fish and Fish Oil
Berries
Dark chocolate
Oatmeal
Green leafy vegetables
Include the right fats in your diet
To maintain a good heart health, you must know the kind of fat you are consuming. It is important to replace saturated and trans fats with unsaturated fats. Avoiding saturated and trans fats can help reduce heart risks.