Taking care of your heart is paramount to living a healthy, happy life. Here are some ways to ensure a healthy heart:
1. No smoking
Tobacco poses one of the greatest risks of heart disease, but it is also one of the most controllable risks with regard to your overall health and your heart health in particular.
2. Fat control
Studies have shown that excess belly fat contributes to higher blood pressure and fat levels that could literally stop your heart.
A Higher rate of sexual activity reduces blood pressure and risk of heart diseases, as well as adding pleasure to your life.
4. Increased physical activity
Workouts help keep stress, fat and risk levels at bay. Whether it be dance, walking, yoga, or even something as simple as a stroll or taking the stairs instead of the elevator, physical activity helps maintain a healthy heart.
5. Stress management
Avoid over-exerting yourself and working for long periods of time at a stretch. Simple tasks such as laughing out loud, or stretching, or listening to music, helps reduce stress levels and raises the level of high-density lipoprotein (‘good cholesterol’) in your system.
6. Beneficial diet management
Maintaining a healthy diet that contributes to your overall well-being will reduce the risk of heart issues. This can be achieved by tweaking your diet to include fiber-rich foods such as oats, apples, black beans, etc., omega-3 fatty acid rich foods such as fish, nuts, moderate amounts of chocolate and tea, to your daily diet.
7. Alcohol consumption
Within reasonable limits, consuming alcohol helps raise levels of good cholesterol and reduces the risk of clots and artery damage. Red wine, in particular, has been proved to be most beneficial.
8. Reduce salt intake
Processed foods and junk foods contain high levels of salt that increase the risk of coronary heart disease. Consider the use of low sodium alternatives to salt such as cumin, mint, rubbed sage, onion powder, etc.
9. Pet therapy
Studies conducted by the NIH have shown that in addition to being good, loving company, our pets also help improve heart and lung functions, among other health benefits.
10. Maintain oral hygiene
Bacteria that cause gum diseases have also been proved to raise the risk of heart disease. Regular and proper maintenance of oral hygiene keeps both your mouth and your heart healthy.
11. Don’t skip breakfast
The first and most important meal of the day, a proper breakfast consisting of whole grains, lean proteins, low-fat dairy products, fruits, and vegetable make for a nutritious and heart-healthy meal.
12. Regular check-ups
Make sure you make regular visits to your doctor to keep your blood pressure, cholesterol, blood sugar and triglyceride levels in check. Be aware of the age and sex-based optimum levels and maintain the same.