How To Keep Heart Healthy

Heart diseases are quite common in modern time, especially in developed countries due to unhealthy eating habit and sedentary lifestyle. But by maintaining a healthy lifestyle and removing some bad habits from our daily routine we can reduce the incidences of heart diseases like Ischemic heart disease, atherosclerosis. 

Although most of the heart diseases are influenced by some non-modifiable factors, like age, sex, race, family history, previous heart disease, we can't deny the modifiable risk factors. So, we should learn how to lower the risk of heart diseases, rather we should learn, how to keep our heart healthy.

Healthy Diet:

www.maple-heart.comAt first, we should consider our diet to keep our heart healthy. We should avoid high cholesterol containing foods, like red meat, cheese, butter, full cream milk, coconut and palm oil (because unlike other vegetable oils, they are rich in saturated fat).

Instead, we should eat food low in saturated fats, like soy foods (alternatives to milk and yoghurt), all kinds of nuts (as it is good for the heart as well as rich in vegetable proteins), oats and barley, foods fortified with plant sterols and stanols, fruits and vegetables like pulses, ladies finger, broccoli, apples, strawberry etc.

Drinking Plenty of water:

Never forget to drink water. Because water helps to maintain the viscosity of blood, which ensure better circulation of blood to the whole body.

An adult person should drink six to eight-ounce glasses of water daily i.e. about 1.5-2 litres.

Daily Exercise:

Regular exercise especially walking has many positive effects on the heart. It helps to control blood pressure and increase blood flow, as a result, the chances of atherosclerosis also decreases.

It also helps to develop new blood vessels by increasing oxygen demands in high oxygen demanding parts of the body.

Proper Sleep & Rest:

Adequate sleep and rest are also essential, as sleep helps to relieve stress and anxiety. For an adult individual, a night of sound sleep for 8 hours is essential.

Avoid Stress and Anxiety:

We all have stress but sometimes we can feel especially stressed because of too much work or everyday hassles. Anxiety and stress increase the sympathetic activity of the body, which also affects heart rate and blood pressure. It increases blood pressure and heart disease. If one already has heart disease, anxiety can raise the risk of coronary events like myocardial infarction, angina.

Exercising and meditation, maintaining a positive attitude and enjoying a healthy diet, relaxations are good ways to get relief from stress and anxiety.

Avoid Smoking:

Don't ever start smoking, it harms nearly all organs of the body, including the heart and blood vessels. Or, if you already smoke, quit, no matter how much or how long you have smoked, quitting smoking reduces the risk of developing and dying from heart disease. It will also reduce the risk of atherosclerosis and blood clots.

Avoid Excessive Alcohol Consumption:

Although research suggests that, small amounts of alcohol consumption have a protective effect on the heart (the mechanism is still not clear), long-term heavy drinking can lead to heart disease. 

Following these simple but important habits, we can reduce the incidence of heart diseases.

How to Keep Heart Healthy-

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