Keeping your heart healthy is essential to having a long, happy life. There are many things you can do to prevent heart disease, and even if you already have some form of heart disease, there are 7 Ways to Keep Your Heart Healthy, that you can take to fight and be safe from a heart attack.
According to research, it has been found that the risk of heart diseases has increased by 56% during the time of corona and after corona, the risk of coronary artery disease is 70% higher, the risk of stroke is 55% and the risk of heart attack has been found to be 62% higher.
And the most worrying thing is that if the heart is damaged then it cannot be repaired quickly, and the adequate way to avoid it is to exercise daily, get good sleep and eat healthy and adopt a healthy lifestyle.
7 Ways to Keep Your Heart Healthy
1. Food
Vitamin K and nitrates are found in leafy vegetables, it improves the functioning of the arteries. Whole grains reduce cholesterol, BP
What to do:
You should not consume salt and packaged foods that are high in sodium.
You should also limit saturated fat in your diet by eating less red meat and dairy products such as cheese, butter, or cream.
2. long sitting
Sitting for a long time increases the risk of blood clotting in the internal veins of the body, and increases the risk of heart diseases by 145%.
What to do:
Do not sit for more than 30 minutes. Do small walks. stand up while talking on the phone.
3. Healthy gums
The bacteria responsible for gum disease can enter the bloodstream, leading to an increase in C-reactive protein, which in turn leads to heart disease and stroke.
What to do:
Brush regularly in the morning and evening, especially after eating sweets.
4. Exercise
Aerobic exercise is most important for the heart works on the BP and heart rate, and increases the ability to pump blood.
What to do:
Do stretching, do exercises like walking, running, rope jumping, 5 days a week, 30 minutes.
As well as helping to keep your heart healthy, exercise helps to prevent high blood pressure, obesity, and diabetes—all of which are risk factors for heart disease.
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5. Enough Sleep
Getting 7-8 hours of sleep improves the functioning of virus-fighting T-cells
What to do:
Stay more in daylight, Avoid taking long naps during the day, and Reduce TV or Scream time.
Stay away from them in life
6. Tension
Too much stress affects our sleep and increases the risk of heart disease
Too much stress also affects our food, due to which there are chances of getting diseases.
What to do:
- To avoid stress, make a habit of doing meditation, and yoga (15-20 minutes) daily.
- Make your bed comfortable
- Don’t use your phone just before bedtime
- Spend time with family
- Play an outdoor game
7. Do not smoke and drink alcohol
Regular consumption of alcohol or drinking too much alcohol can increase triglycerides levels.
High levels of triglycerides combined with high levels of LDL or bad cholesterol can increase the risk of heart attack and stroke.
The effect of smoking is not only in the heart but also in the arteries of the brain and other arteries. This increases the risk of not only heart disease but also stroke and other diseases.
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What to do:
If we want to be healthy then we should avoid bad habits like alcohol and smoking. And we should also try to keep the relative away from them.
