October 23, 2024/
Healthy Tips To Keep Your Heart Healthy by DR PRAKASH CHANDWANI
Heart diseases cause the highest number of deaths all over the world. The heart is one of the most important parts of our body, as because of it, we are alive. So it is very important to take care of your heart. The health of the heart depends on the lifestyle that we follow. Improper mental health care, bad lifestyle decisions, and an unhealthy diet can cause stroke, heart attacks, coronary heart disease, and embolisms.
If you want to enjoy a long, active life, you have to keep your heart healthy and in good shape. Eat a healthy diet, do regular exercise to keep your heart healthy.
Signs Of A Healthy Heart
The following are the signs of a healthy heart.
1.Heart Rate
The normal heart rate should range between 60-100 beats per minute. If your heart rate ranges from 60-100, it is a sign of a healthy heart.
2. Blood Pressure
The healthy blood pressure reading is below 120/80 where 120 denotes your arterial pressure, and 80 denotes the relaxed heart muscle. If your blood pressure ranges above 120/80, you are at risk of stroke and heart attack.
3. Energy Level
If you can do your daily task without the feeling of fatigue or tiredness, it means your heart is healthy. Chronic fatigue can be a warning sign of heart problems.
4. Cholesterol
If you have a healthy level of cholesterol in your blood, then it is a sign that you are having a healthy heart. A healthy level of cholesterol in your blood is vital for crucial functions like cell production.
5. Quick Recovery Rate
After intensive exercise, if you quickly rebound to your normal heart rate, your heart is healthy.
9 tips to keep your heart healthy
The following are the tips that help you to keep your heart healthy.
1.Cut down on salt
- A high intake of salt in the diet can increase the chances of high blood pressure, and high blood pressure can increase the risk of heart attack, stroke, or any other heart disease. So, to keep your heart healthy, you should cut down on salt.
2. Eat less sugar
Overeating sugar in the diet can result in obesity, and overweight people have a higher risk of type 2 diabetes and heart problems. Try to eat less sugar so that it will help you to keep your heart healthy.
3. Limit saturated fat
If you are in the habit of eating saturated fat (found in ghee, butter, dairy fats, etc.), then give up this habit. Overeating saturated fat can increase your cholesterol level and risk for heart disease. So switch to low-fat dairy foods & semi-skimmed milk instead of full-fat ones, choose lean cuts of meats and grill or steam instead of frying.
4. Fill up on fruit and vegetables
Eat more fruits and vegetables as it includes vitamins, minerals, and fibre. The habit of eating more vegetables and fruits reduces the risk of heart disease.
5. Quit smoking
Smoking is one of the leading causes of heart disease. It also reduces the amount of oxygen in your blood and raises your blood pressure. If you are habitual of smoking, then quit smoking to keep your heart healthy.
6. Cut back on alcohol
Drinking too much alcohol can affect your heart by causing abnormal heart rhythms, high blood pressure, and damage to the heart muscle. Avoid drinking alcohol if you want to stay healthy and fit always.
7. Do regular exercise
Exercise acts as a medicine to cure any disease or to prevent diseases. You should aim to get at least 150 minutes of moderate-intensity activity a week to lower your risk of heart disease.
8. Keep your weight down
You should maintain a healthy weight as being underweight or overweight can cause many diseases. Always keep an eye on what you are eating. Avoid the food that can result in obesity and keep your heart healthy.
9. Keep stress under control
Overstress can increase the risk of stroke and heart attack. Spend a lot of time with your friends and family. Share your thoughts with them as that helps you to relieve stress.
Who is at risk for heart disease?
- ● Are overweight or obese
- ● Don’t get enough physical activity
- ● Don’t eat a healthy diet
- ● Have high cholesterol
- ● Having high blood pressure
- ● Habit of smoking
- ● Consuming alcohol
- ● Overstress
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