Let it beat healthy
Take note of these factors to help maintain a healthier heart
It isn’t enough to just be aware of the risk factors for heart disease that you might possess. An active effort needs to be made in order to ensure that our heart’s health is always a priority. Some ways in which we can maintain our heart health are:
Stop smoking: Tobacco smoking directly increases your blood pressure, thereby putting you at a greater risk for heart diseases and stroke. If you are a smoker already, speak to your doctor to find ways to completely kick the habit.
Manage your cholesterol: Make sure that your HDL (good cholesterol) levels are healthy, while your LDL (bad cholesterol) levels are kept low. LDL causes fat build-up in the body, and can lead to the blocking of arteries, thereby resulting in a heart attack. If you see an increase in your LDL levels, take the necessary steps to bring the value down.
Manage your diabetes: If you are a patient with diabetes, it becomes paramount for you to maintain your diabetes in order to prevent the buildup of high glucose levels that damage the arteries. Make sure that you regularly take your prescribed medicine, and get regular check-ups with your doctor every three months.
Control your blood pressure: A high blood pressure is one of the major causes of heart disease. In order to reduce your risk for heart diseases it is imperative to control your blood pressure. The first step in doing this is to get your blood pressure checked regularly — at least once a year, and then introduce lifestyle changes that reduce stress and anxiety.
Perform regular physical exercise: Regular physical exercise helps strengthen the heart and its muscles, and also improves the flow of blood to other parts of your body. Doctors recommend getting 180 minutes of moderate or 75 minutes of vigorous exercise every week. Exercise also aids in maintaining a healthy heart in the following ways:
Increases good cholesterol (HDL)* Decreases bad cholesterol (LDL) Decreases blood pressure Decreases blood sugar
It helps in stimulating the formation of collateral vessels in the heart, thus helping rectify cardiac ischemia Isometric exercises like weight training, body weight training, and ground exercises should be avoided in favour or Isotonic exercises like brisk walking, cycling, and swimming.
And lastly, Yoga too can be beneficial in maintaining one’s heart health. It decreases catecholamine’s secretion in the blood, thus decreasing heart rate and blood pressure. It also improves vital organ circulation.
Maintain a healthy weight: Obesity is a result of the accumulation of fat in the body. These fat cells can increase the risk of heart attacks and stroke by blocking arterial passageways. Maintain a healthy weight by exercising and having a balanced diet devoid of excessive junk food and processed foods.
Ensure that you have a balanced and nutritious diet: Having a balanced and healthy diet is one of the easiest lifestyle changes you can make in order to preserve your heart’s health. Such a diet would include a balance between proteins, carbohydrates, fats, fruits and vegetables.
*Role of High Density Lipoprotein
(HDL)
HDL reduces bad cholesterol (LDL) and helps protect the heart Level of HDL is increased by regular exercise and eating healthy food, fruits and vegetables.
A high blood pressure is one of the major causes of heart disease. In order to reduce your risk for heart diseases it is imperative to control your blood pressure. The first step in doing this is to get your blood pressure checked regularly — at least once a year, and then introduce lifestyle changes that reduce stress and anxiety.