Heart-related problems are one of the leading causes of the increased death rates. Surveys have shown that every 1 out of 3 deaths is due to heart problems. The biggest reason for heart attacks and strokes is risk factors along with a bad lifestyle.
In the modern era, most people are leading bad lifestyles that lead to bad heart health such as using tobacco, bad eating habits, no physical activity, obesity, etc. These are some of the main causes of bad heart health.
Well, you can change your lifestyle now! It is never too late to adopt good habits and leave the bad ones. Some of the practical steps that you can take while taking care of your heart health are as follows:
1. Choose Heart-Healthy Food
The heart-healthy diet is comprised of various types of foods such as vegetables, fruits, whole grain items, nuts, legumes. To keep your heart healthy, reduce the consumption of salty food like ham, tocino, hot dog, etc. Also, cut down the consumption of salty food items.
Want to season your food? Try to use calamansi juice and vinegar for seasoning purposes. Avoid using high sodium condiments in your food like ketchup, fish sauce, etc.
The processed food and canned food also contain a huge amount of sodium and that’s why you should avoid it. You should replace excessively sweet and salty products with healthy fruits and season vegetables.
2. Maintain Ideal Body Weight
Obesity is very dangerous for your heart health and that’s why you should try to reduce your weight. Firstly, determine your ideal body weight Body Mass Index (BMI) formula. Along with the entire body weight, you should also pay attention to central obesity or adiposity.
People with high waist circumference have high intra-abdominal fat and it indicates a high risk of heart problems. To reduce the waist circumference, you should reduce 500 Kcalories from your diet.
Start doing a workout at your home and never skip it. Install air conditioning Sydney in your home to maintain the ideal ambiance for a workout during the summer season.
3. Increase Regular Physical Activity
Physical activity helps in improving blood pressure levels and also improve cholesterol level and various other blood lipids. Moreover, increasing regular physical activity also helps in reducing weight. Doing physical activity is very important for good physical and heart health.
If you cannot spend more time in regular physical activities, then you should start small. Gradually increase the hours and see good results. If you do not do any exercise, then start doing it for 15 minutes a day. It is not mandatory to do a strenuous workout.
Sometimes, a brisk walk and jog are enough for maintaining good heart health. Experts recommend doing a regular workout at least 150 minutes a week. If you love dancing or swimming, then you should participate in these kinds of activities. These are also formed of exercises which you will love to do.
4. Avoid Using Tobacco
Tobacco use is very harmful to the lungs and health. You should avoid using it and also prevent yourself from second-hand smoke because that is quite harmful to the health of your heart.
You can give the best gift to your heart by quitting the use of tobacco. There are enormous and long-term benefits of quitting tobacco use. When you quit smoking, then the risk of heart problems starts reducing, and after 15 years your heart-health risk is equivalent to a non-smoker.
5. Limit Consumption Of Alcohol
Drinking alcohol is linked with various health problems and injury conditions, including heart diseases. Well, drinking alcohol occasionally may not affect your heart health, but extreme drinking is bad for your heart. But, it is better to avoid the consumption of alcohol as much as possible.
6. Maintain Blood Pressure And Blood Sugar Level
High blood pressure and sugar level are very bad for the health of your heart. Thus, we recommend you regularly check your blood pressure and sugar level.
If you are suffering from hypertension and diabetes, then you have to do more care of your heart. Some people do not show symptoms of increased sugar and blood pressure level, but they are suffering from the same.
We recommend you to take suggestions from the health workers so that you can determine the behavioral risk such as bad diet, sedentary lifestyle, etc. Therefore, we recommend you plan the modification in the lifestyle to bring the good health of your heart on track.
If you are a hypertension patient, then you should sleep well every night. Keep stress away, keep the mobile phone away, maintain cool and comfortable ambiance inside the home by turn on ducted air conditioning Sydney and sleep well every night.
The heart is one of the main organs of our body and we should take care of it. In case, you are diagnosed with any health problem, then set targets for your good health and regularly try to achieve something good. Also, try to include your loved ones in this journey.