Use Heart to Prioritise Heart Health: Simple Actions for a Stronger Heart

Use Heart to Prioritise Heart Health: Simple Actions for a Stronger Heart

Our heart, a precious organ that beats tirelessly to keep us alive, is often overlooked in our daily lives. This results in heart diseases, such as heart attacks and sudden cardiac arrest, requiring immediate attention and action. However, the good news is that with the excellent services Apollo Hospitals provides, patient care and recovery journeys are easy. But as it is said, prevention is better than cure. It’s time to act now to protect our hearts!

The most common type of heart disease is coronary artery disease (CHD), in which the coronary arteries, or tubes that carry blood to the heart, are clogged and become narrow, making it more difficult for blood-rich oxygen to reach the heart. This results from accumulating plaque, fatty material, and cholesterol within the arteries. This article will discuss how simple lifestyle choices can make a big difference in prioritising heart health.

1.Diet: The Foundation of a Healthy Heart

The health of your heart is greatly influenced by the food you eat. By choosing whole grains, lean meat, fruits, vegetables, and healthy fats, you can maintain a healthy heart. The Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) eating plan are two approaches to heart-healthy diets. By reducing your sugar intake, processed foods, and harmful fats and increasing your intake of saturated fats like olive oil, vegetable oils, nuts and seeds, you can empower yourself to protect your heart.

2.Get Moving: Burn Calories.

Adults should perform cardiovascular activity for 30 to 60 minutes daily. The more you move your body, the healthier your heart will be. Cardiovascular fitness can be increased by cycling, swimming, dancing, or brisk walking. Ditch that elevator for stairs, and you can get in a few extra steps. Regular exercise is an essential component of improving heart and mental health. Exercise regularly not only ensures that blood flow is consistent but also improves mood and mental health by reducing stress, which is one of the leading causes of heart disease.

3.Maintain Healthy Weight

Being overweight or obese can easily lead to heart disease. A body mass index (BMI) of 25 or greater is overweight. It is generally associated with elevated blood pressure and cholesterol and a higher risk of heart attack and stroke. The risk of heart disease is higher if the waist measurement is more than 40 inches for men and 35 inches for women. Reducing your body fat even a little lowers certain fats in the blood called triglycerides. It can decrease glucose or blood sugar. Moreover, it can lower the chance of type 2 diabetes. Reducing body weight further lowers blood pressure and cholesterol.

4.Stress Management

Stress is known to induce hypertension and can lead to habits like overeating, smoking, and excessive alcohol consumption, all of which are harmful to heart health. Prolonged stress can even lead to depression and affect your health severely. In addition, stress activates the body’s “fight or flight” mode as a response to dealing with stress, which can further result in aggression and hyperarousal. Staying in this state for an extended time will impact your general well-being. Thus, managing stress, scheduling a sleep cycle, meditating, and practising yoga can help. You can also opt for therapy sessions for your mental well-being and to reduce stress levels.

5.Get Quality Sleep

Sleep is one of the most underestimated keys to a healthy heart. Your body needs sleep to recover, and people who don’t get adequate quality sleep are at higher risk of developing heart diseases. An adult needs seven to eight hours of sleep daily to stay healthy. Schedule your day and make time to sleep. If required, track how many hours you are sleeping and whether you can sleep soundly without interruptions. Dim the light in your room, and use a lavender room diffuser and chamomile tea before bed.

6.Don’t Smoke or Consume Tobacco

Chemicals in tobacco can harm the heart and blood vessels. Cigarette smoke reduces oxygen in the blood, raising blood pressure and heart rate. The heart must work harder to provide enough oxygen to the body and brain. The risk of heart disease begins to decrease as soon as one day after quitting. It will also save your lungs from cancer and other diseases. Regardless of how long or how much you smoked, you’ll start reaping healthy heart benefits as soon as you quit smoking and tobacco consumption.

7.Regular Tests & Monitoring

Regular screening is crucial for early diagnosis of cardiovascular disorders and can help prevent further worsening. At Apollo Hospitals, we commit to offering a range of tests for timely detection of any symptom that may put you at a high of developing a heart disease. You should monitor your blood pressure, cholesterol, and blood glucose levels to avoid such circumstances. However, hereditary issues must be addressed for persons with a poor family health history. Closer follow-up is likely to be required in such circumstances for early detection.

Identity if you are at risk of heart disease:

You might face a higher risk of developing heart disease if:-

• Imbalance in vitals like having high cholesterol, high blood pressure, or diabetes
• Excessive smoking or drinking
• Obesity
• Inactive lifestyle
• Unhealthy eating habits

Your family history of heart disease

Conclusion

Following the simple actions mentioned for a stronger heart can boost your heart health and help you live a healthy life. At Apollo Hospitals, we take utmost care of the most vital organ in your body and give it all the attention it needs. Our world-class panel of cardiologists assesses each patient’s condition carefully and provides them with the support they require. From routine wellness & preventive health care to innovative life-saving treatments and diagnostic services, Apollo Hospitals has touched more than 200 million lives from over 150 countries. So, a decision should be made today regarding how one’s heart will be kept young and healthy.