Taking care of the heart is important because it is one of the most important organs in the body. It is the heart that keeps us alive by flowing blood to other organs. The incidence of heart diseases has increased mainly in the last few years. Diabetes, hypertension, unhealthy diet, obesity, sluggish lifestyle and alcohol, tobacco consumption have emerged as a risk. Therefore, it is important to be active immediately, to change your lifestyle, so that the burden of heart diseases can be reduced.
You must live a healthy-hearted lifestyle because the benefits of a healthy heart can also have a positive effect on your overall health. Having a strong heart can provide protection against complexities associated with many chronic conditions. Although age has been a fundamental risk factor for heart disease, every year more and more youth are getting exposed to heart disease due to changing lifestyle. Therefore, it is important that heart care is started to prevent disasters in the later stages of life.
Ways to keep the heart healthy
1. Making Healthy Food Choices
whole grains- At least one type of whole grain, such as millet and cereal, is recommended in daily meals.
Foods rich in omega-3s Chia seeds and flaxseeds are the best sources of omega-3.
Green leafy vegetables- Include more green vegetables in your daily diet as these are a source of vitamins and minerals, especially heart-friendly vitamin K.
Herb- Avoid table salt and add herbs to taste in the husk.
Olive and Mustard Oil – Use olive and mustard oil for cooking because they contain healthy fats, which is good for the heart.
2. Keep yourself hydrated
In addition to drinking water throughout the day, keep yourself hydrated with other healthy drinks such as coconut water, lemonade, smoothies and less salt and sugar at home.
3. Exercise regularly
Exercise may reduce the risk of plaque in the arteries which reduces blood flow. According to the World Health Organization, it is recommended that you spend at least 150–300 minutes of physical activity every week.
4. Management of stress and mental health
Managing stress can help reduce the risk of heart attack and stroke. Stress is often associated with high blood pressure and exposes the body to high levels of stress. Breathing exercises and meditation can help in managing stress.
5. Control blood pressure
High blood pressure is a common disease and a major cause of heart diseases such as heart attack, heart failure. You must keep a constant watch on blood pressure and eat a diet that is helpful in reducing hypertension.
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