Heart diseases involve the problems of the heart and blood vessels. Their risk can be lowered by making heart-healthy lifestyle changes and managing any other existing medical condition.
Heart or cardiovascular diseases, involving the heart and blood vessels, are among the leading causes of death globally, taking around 17 million lives every year. But, a lot can be done to protect the heart and stay healthy. For heart-healthy living, it is vital to understand the risks, make healthy choices and take steps to lower the chances of developing a heart disease.
If you are suffering from a heart problem, then reach out to one of the best cardiologists in Chennai at Apollo Hospitals Chennai. Also, read on to learn about the preventive measures that must be taken to lower the risk of heart disease and improve overall health.
1. Balance Blood Sugar
For heart health, maintaining blood sugar levels is crucial. Considering this, it is important to eat a diet rich in whole foods that include fruits, vegetables, lean proteins and healthy fats. Also, eating complex carbohydrates like legumes and whole grains can help control blood sugar levels.
2. Be Active
The risk of heart disease and stroke can be lowered by indulging in physical activities. Notably, adults should spend at least 150 minutes every week doing physical activities. You must take the stairs, park farther away or take a walk around the block. Also, you can try muscle-strengthening activities, such as working with resistance bands, lifting weights, and doing sit-ups and push-ups.
3. Control Cholesterol
It is to be noted that unhealthy levels of cholesterol can lead to high cholesterol, which can up the risk of developing heart disease. Therapeutic lifestyle changes combining diet, physical activity and weight management can help control blood cholesterol and promote heart health. You must have a diet low in saturated fats and limit alcohol consumption.
4. Control Blood Pressure
Notably, blood pressure that is consistently higher than 130/80 mm Hg can lead to serious health problems. That is why, it is important to track your blood pressure and keep it in a healthy range. You can use a blood pressure monitor to correctly measure your blood pressure at home.
5. Eat Healthy Food
For promoting heart health, following a flexible and balanced eating plan can work wonders as it will help lower high blood pressure and improve cholesterol levels. You must pick the food lowest in saturated fat, sodium and added sugars. Also, it is a good idea to try a mix of lean cuts of meat. Further, eating fish once or twice a week and/or having two or more meatless meals each week can help. Moreover, you can consider whole fruits, unsalted rice cakes, dried fruits, raw vegetables, or fat-free and low-fat yoghurt as snacking options.
6. Get Quality Sleep
The risk of heart disease and high blood pressure increases with the lack of sleep or poor-quality sleep. For a healthy heart, it is important to get 7-9 hours of sleep a night. Also, you should try to go to bed and wake up at the same time every day. Besides avoiding caffeine and nicotine, exercising regularly, but not within 2-3 hours before bedtime, must be considered.
7. Maintain a Healthy Weight
Maintaining a healthy weight is not only important for overall health but can also help prevent and control many diseases. Instead of sugary or high-calorie snacks, you should choose healthy options, such as vegetables, fruits, yoghurt and/or nuts. Also, staying hydrated with water as your primary beverage is crucial. Further, indulging in moderate-intensity aerobic exercise (brisk walking) or vigorous-intensity exercise (running) can be beneficial to maintain hearty health.
8. Stop Smoking
Whether light or occasional, any amount of smoking damages the heart and blood vessels. That is why, it is important to have a plan for quitting. Considering this, you can connect with your healthcare provider about quit-smoking programmes and products. Also, note that many hospitals, workplaces, and community groups conduct classes for people who want to quit smoking.
9. Manage Stress
Managing stress can play an important role in improving your emotional and physical health. Besides, you can learn relaxation techniques that combine breathing and focused attention on pleasing thoughts and images to calm the mind and the body. Not just this, meditation and yoga can also help lower stress and improve mindfulness.
By and large, heart health can be easily improved by making lifestyle changes such as eating healthy, managing stress, and exercising regularly. Equally important is visiting a reputable doctor, like one of the best cardiologists in Chennai at Apollo Hospitals Chennai, to evaluate your risk and get the right guidance. If you experience any symptoms of neurological issues as well, don’t hesitate to consult a top neurologist in Chennai for a comprehensive evaluation.: