The prevention of heart disease can be aided by leading aheart-healthy lifestyle. The advice and recommendations included below will help you maintain heart health.
Despite being the main cause of death, heart disease isavoidable. While some risk factors, including as age, gender, and family history, cannot be changed, there are several ways to minimise or lower your chance of developing heart disease and stroke. These tactics have been developed and are recommended by a heart attack hospital in Karachi.
Start with these seven suggestions for a healthy heart:
1. You Must Not Use Tobacco or Smoke.
Quitting smoking or using smokeless tobacco is one of thefinest things you can do to protect yourself from heart disease.
Chemicals in tobacco are known to be bad for the heart andblood vessels. Because the heart needs to work harder to pump enough oxygen to the body and brain, smoking reduces the amount of oxygen in the blood, increasing blood pressure and heart rate.
There is some good news, though. As soon as one day afterquitting, the chance of developing heart disease starts to decrease.
2. Get moving: Aim to Move for 30 to 60 Minutes Per Day.
Increase your physical activity levels on a daily basis tolower your risk of heart disease. Exercise helps in weight management.
Additionally, it reduces the chance of developing other heart-related
conditions like type 2 diabetes, high blood pressure, and high cholesterol.
Eat Heart-Healthy Foods
A healthy diet can lessen the risk of type 2 diabetes, lowerblood pressure and cholesterol levels, and protect the heart. Foods that are
good for your heart include:
- Veggies and fruits
- more beans or legumes
- Lean fish and meats
- dairy items that are either fat-free or low in fatty acids
- wholesome grains
- Olive oil and various additional wholesome fats
- Reduce your intake of the following:
- Salt, sugar, and refined carbohydrates
- Alcohol
Saturated fat and trans fat (found in red meat and full-fatdairy products) (located in baked products, chips, and fried fast food)
4. Ensure You Get Enough Sleep
Lack of sleep increases the risk of obesity, high bloodpressure, heart disease, diabetes, and depression in individuals.
Almost all people need at least seven hours of sleep pernight. Make getting good sleep and rest a top priority in your life. By going to bed and waking up at the same time each day, you can establish and maintain a sleep schedule for yourself. For better sleep, keep your bedroom silent and dark.
Ask your doctor if you should be evaluated for obstructivesleep apnea, a condition that raises your risk of heart disease, if you feel you have been getting enough sleep but are still feeling tired during the day.
5. Stress Control
Some people's responses to stress include overeating, bingedrinking, or smoking. Finding alternative stress-reduction techniques, including exercise, breathing exercises, or meditation, can be good for your health.
6. Plan Routine Health Screenings.
The heart and blood arteries can be harmed by high bloodpressure and cholesterol levels. Some diseases cannot be detected unless you are tested. You can learn more about your stats and determine whether you need to take action through routine screening.
Elevated blood pressure Usually, blood pressure checks beginwhen children are young. Beginning at the age of 18, blood pressure should be monitored at least once every two years to check for high blood pressure, a risk factor for heart disease and stroke.
