10 Heart Healthy Habits, You Can't Miss

10 Heart Healthy Habits, You Can't Miss

Dr.Neeraj Mehta profile Authored by Dr.Neeraj Mehta on 21 Jul 2015 - 17:40.

healthy-heart

Your heart health determines your overall health / metabolic age. Lifestyle plays a major role in the health of your heart. The cardiac muscle tissue is an extremely specialized form of tissue that pumps out 2 ounces (71 grams) of blood at every heartbeat throughout the body. Therefore keeping it in good shape is our responsibility in order to maintain good health.

Boost your heart health with good habits such as:

Exercising Regularly:

Exercising on a regular basis is result oriented. It’s very effective in maintaining healthy heart, mproving your blood circulation and metabolism rate. There are various exercise types you can choose from, such as Aerobic exercises, strength training, high intensity workout, Yoga, Pilates, Kick-boxing etc. If you find it difficult to go to a health club, then you can do any outdoor activity such as walking in the park, cycling, playing your favorite sport etc.

Controlling Cholesterol:

High blood cholesterol can result in heart risk. If bad cholesterol (LDL) gets accumulated in artery walls, it causes a blockage in the blood flow and may lead to blood clots. A higher LDL level in the blood may result in early death as well. Obesity and diabetes are the diseases which come with high LDL. Following the health risk cholesterol poses on your body, it is obvious that you should control your cholesterol level. Eating empty calories such as high sugar/salt food, fried food is a major reason for increased cholesterol.  

Avoiding Smoking:

If you are a smoker, smoking must be instantly stopped, if not, you are safer. Smoking can pose a risk to your lungs and respiratory system and also your heart. Nicotine affects the breathing process. It affects the amount of oxygen one’s heart should get. It also causes adverse effects on the blood vessels and may create blood clots which can be a reason for a heart attack.

Excessive consumption of alcohol can also lead to heart attack. It can cause unusual heart rhythm, sudden increase in blood pressure and damage to the blood vessels. All these symptoms are reasons for coronary heart diseases.     

Controling Snoring:

It may sound strange to you but snoring can lead to heart problems. If you have a habit of snoring, often wake up feeling lethargic and if you feel like dozing off all day even after a good night sleep, it may be because of Obstructive Sleep Apnea. One of the most ignored symptoms which can put your heart to risk. Consult your doctor if you are struggling with snoring habit.

Eating Super Foods:

Add super foods in your diet. Super foods are known for their extremely high nutritional value and medicinal benefits. They are extremely useful in prevention of coronary disease. Fish such as Salmon is a rich source of Omega-3, which lowers the risk of heart disease. Oats, blueberries, citrus fruits such as oranges, broccoli, spinach, almonds etc. are proven to be fiber rich, and loaded with other nutrients which reduces the risk of heart problems.

Reducing Salt Intake:

Excessive salt intake is one of the main causes of coronary diseases and high blood pressure. Hence reduced salt intake is good for health. Rely on herbs or pepper for flavor in your food.

Leading an Active Life:

Leading an active life is the basis for good health. Sitting for long hours or reduced body movement can lead to several problems like lowered metabolic rate, low blood circulation, joint pains etc. An inactive life style is a major cause of cardiovascular disease. Make time for your favorite activity, it could be dancing, gardening, trekking, cycling or any other, but activity is a must. Volunteer for some social work or participate in community services.

Living Stress-Free Life:

Throw stress out of the window. Stop worrying too much. Give your mind a break. Over thinking puts pressure on the heart which can lead to heart problems. Living alone can cause stress or depression, share your life with others. Do a favor to your heart, by staying happy and contented. Stay connected, do what you love, relax, travel. The bottom line is enjoy and let go!

Sleeping Well:

Having a good night sleep is manna for the heart. Poor sleep can cause several heart problems. According to a study people who don’t get sleep for 7 hours are more prone to develop coronary disease.

Getting Routine Health-Checkup/ Visiting your Family Physician Periodically:

Go for routine health check-ups done periodically. Make sure your health reports are updated. This makes it easier to detect any disease at the earlier stage. Never ignore any symptom, as they may lead to a serious problem. 

By following these good habits, you are less prone to heart diseases.

 

 

 

*Disclaimer: This is not medical advice. The content is for educational purposes only. Please contact your doctor for any health care issues.