Life Style

Simple ways to keep heart healthy

Love and gratitude are good for our heart but it is not enough to keep the heart healthy. Your lifestyle has a huge impact on the health of your organs, including your heart. Your heart health largely depends on the kind of life you lead. In this article, we will discuss some healthy-heart tips (Healthy Heart Tips in Hindi or Heart care tips in Hindi).

Do you know?

  • Sleeping less than 8 hours can put you at risk of heart diseases.
  • Being physically inactive can put you at higher cardiovascular risk than smoking.
  • Sitting for long periods of time can also increase the risk of heart diseases.
  • Our heart beats about 115,000 times a day and pumps about 2,000 gallons of blood.

An inactive lifestyle means you are unhealthy. However, this sedentary lifestyle is not enough to define your personality. If you make minor changes in your daily routine, you will be able to notice major improvements in your health which will gradually lead to a better and healthier body.

You probably will not believe but heart related diseases are the main cause of death in our country India. There has been an increase of 34% in the number of deaths due to heart diseases in just 26 years of age.

It is a matter of great regret that heart diseases are one of the leading causes of death in today’s world. But the good thing is that by making small changes in your everyday routine and adopting some healthy heart tips, you can reduce the risk of developing heart diseases.

Let us know how to take care of your heart (heart care tips in Hindi):

Healthy Heart Tips to keep the heart healthy

To keep the heart healthy, here we have told about 10 simple and important Healthy Heart Tips, which you can save yourself from various heart diseases by adopting them in your life. :

1. Don’t smoke

If you want to keep yourself away from heart diseases then the most important thing is to stop smoking today (if you do). If you are addicted to smoking then during this time you may feel that it is giving you peace but in reality it does not help in keeping your health right in any way. Smoking and tobacco consumption is one of the biggest causes of coronary heart diseases. Tobacco causes great damage to the blood vessels and heart.

If you want to prevent heart diseases, quit smoking today and use nicotine patches or chewing gum instead.

2. Work-out

If you do regular exercise then you must be aware of its benefits. One of them is- it reduces the risk of heart attack. If you exercise daily, not only will your body stay toned but you will also stay healthy in the long run.

Apart from keeping the body in good shape, regular exercise is also very important for heart care:

  • Strengthens the cardiovascular system
  • Improves blood circulation in the body
  • patience grows
  • improves your balance and flexibility
  • boosts energy levels

To keep the heart healthy, it is recommended to do an aerobic session of 20-30 minutes at least four times a week. If you are not able to do daily work, then you can start by doing some yoga. Yoga is great for relaxing your body and reducing stress levels, apart from maintaining heart health.

Here are some physical activities you can choose to maintain heart health:

  • walk
  • lifting weights
  • running etc.

If you have a desk job, you must read this article: Top 20 Office Exercises Apart from these, you can also do some exercises while sitting, which can help you in maintaining heart health. These include ankle pumping, knee straightening, hip flexion, shoulder touches, etc.

3. Eat a healthy diet

Knowing what to eat in a diet can be a wise choice because a good diet is one of the top controllable factors for heart disease. This is because the cardiovascular system benefits from the energy obtained from food.

A balanced diet is very important for a healthy heart, so here are some tips on how to take it:

  • Take care of the quantity of food: Eating the right amount of food is as important as eating the right foods. Eating more quantity of food can lead to intake of more calories which can be harmful for your heart, so get used to eating the right amount of food.
  • Consume fruits and vegetables: Fruits and vegetables are rich in fiber. They contain substances that help prevent heart disease, as well as being a good source of vitamins and minerals. A complete diet has been shown to be very good at reducing the risk of heart disease.
  • Eat Whole Grains: Products made from refined grains can be replaced with whole grains. Whole grains are high in fiber which plays an important role in controlling blood pressure.
  • Consume Healthy Fats: Not all fats are unhealthy. Yes you read that right. Actually due to less knowledge people associate fat with high cholesterol which can lead to heart attack. Therefore it is necessary to know about the types of fats.

Healthy Fats: Nuts, seeds, vegetable oils and olive oil.

Unhealthy Fats: Gravy, cream and butter.

  • Limit sugar intake: Sugar intake is directly related to calorie intake. Higher calorie level means higher risk of developing heart disease. Sugar is added to 75 percent of processed foods. You should monitor your intake of sugar and processed foods.

To improve heart health, you should focus on including ‘superfoods’ in your diet.

4. Cut down on alcohol consumption

If you drink alcohol regularly, you should take measures to control your consumption and reconsider your decision to limit your alcohol consumption. According to a study, regular consumption of alcohol can have fatal effects on a person, especially his heart.

Instead of alcohol, drink as much water as possible daily. You must drink at least 2 liters or 8 glasses of water daily, apart from this, if you want to know what are the benefits of drinking water and when and how much water to drink, then definitely read this article: Amazing Health Benefits of Drinking Water – How Much Water Should We Drink A Day

5. Reduce stress – Healthy Heart Tips

Completing everyday tasks in this run-of-the-mill life is no less than a mountain in today’s era. In all this a human being deals with different types of stressors. So not only your mental health, but also your heart health is affected by this consistent and excessive stress.

So it is advised to manage stress, to gradually become stress free. Managing stress can be easier with patience. Meditation, healing music and breathing exercises are prime healers and can be done daily.

Also read about: Stress Meaning in Hindi | Know the meaning of stress in Hindi, its causes and symptoms

6. Brush your teeth daily

Dental hygiene and heart health are related to each other. Dental health plays a major role in determining your overall heart health. There is a link between the bacteria that cause gum disease and an increased risk of heart disease. That’s why brushing and flossing your teeth every day is important to take care of your mouth and heart.

7.Control Diabetes – Healthy Heart Tips

If you have diabetes, it becomes imperative for you to monitor your overall health. This is not only to monitor your diabetes, but also to avoid other diseases like heart disease. High calorie level in a diabetic patient makes him prone to heart disease. Therefore, regular check-ups should be done to control diabetes.

8. Monitoring blood pressure and cholesterol

High blood pressure and high cholesterol are both harmful in relation to heart health. It is important to track and monitor blood pressure and cholesterol checks. High blood pressure and high blood cholesterol levels can lead to a heart attack.

9. Control your weight

Being overweight is considered a risk factor for heart disease. Hence, it becomes extremely important for you to exercise daily and eat a balanced diet. Heart problems are more due to obesity and should be treated to avoid them.

10. Breathe Deeply, Listen to Music, Read More and Live Life

Enjoying the little things about everyday life will help you live a healthier life with healthier organs. To improve heart health, you should smile more often, listen to relaxing music, read books, and take deep breaths with a good amount of oxygen. Since it helps in reducing all the stress and pressure, it will keep heart disease at bay.

It can be difficult to put into practice all of the above steps at once. So we recommend you to start slowly and change your lifestyle in moderation. Start by giving up cigarettes, cut down on one glass of wine, eat more fruits and vegetables, and so on. Once you’ve adapted to these changes, with motivation and dedication, you’ll be able to make major changes to your routine.

If you are facing any complication regarding your heart health then it is very important to consult a cardiologist before executing any action plan. Also, in such a case, you can consult and book an appointment with the best cardiologist in India through Credihealth.

Read about heart health tips in English too – Healthy Heart Tips – 15 Key Points You Should Follow

For more information and free personalized guidance, speak to Credihealth medical experts.
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