10 Daily Tips to Keep Heart Healthy
Heart attack is the primary cause of death. Hence, it is of significant interest to circumvent it effectively. Despite irreducible variables, i.e., age, sex, and genetics, which must be considered, a good cardiac function can be sustained through lifestyle behaviours. So, the top heart specialists in Hyderabad have laid down ten daily tips to keep your heart healthy.
What are these? Keep reading!
1. Quit smoking and avoid tobacco exposure
Stopping smoking and avoiding tobacco exposure are essential for heart health. Tobacco harms both the heart and blood vessels, reducing oxygen levels and increasing blood pressure and heart rate. Even second-hand smoke poses serious risks. Fortunately, quitting smoking yields nearly immediate benefits, regardless of how long one has smoked.
2. Stay active with regular physical activity
Physical activity protects against cardiovascular diseases. It helps with weight management and shields against a range of diseases (e.g., hypercholesterolemia, hypertension and type 2 diabetes). The sedentary and those less active must build up physical activity naturally and gradually.
The best cardiologist in India recommend striving for 150 min of moderate activity (e.g., brisk walking) or 75 min of high-intensity exercise.
3. Manage your weight effectively
Excess weight increases the likelihood of developing heart disease. It can cause diseases, like hypercholesterolemia, hypertension, and diabetes in which cardiovascular risk factors are increased.
Even small weight reductions can make a significant impact. Shedding 3–5% of body weight diminishes the rise in serum triglycerides and improves glucose and diabetes risk control. Further weight reduction can lower blood pressure and cholesterol even further.
4. Prioritize quality sleep
Sleep deprivation impacts health beyond just causing fatigue. It aggravates the risk of
- Obesity
- Hypertension
- Diabetes
- Depression
- Myocardial ischemia
According to the best cardiologist in Hyderabad
- adults must aim for at least 7 hours of sleep time
- have a consistent bedtime routine
- dim the lights
- create a dark, quiet sleep environment
Read More : Best Cardiologist in Hyderabad
5. Schedule regular heart health screenings
Hypercholesterolemia or hypertension will be difficult to sense if they are not repeatedly tested. Regular checkups help facilitate early detection and can help with quick remedial action.
If a diagnosis of diabetes mellitus with or without hypertension and hypercholesterolemia is received, adhere to the physician’s prescription for pharmacological therapy and lifestyle therapy to a greater extent as possible to adequately control it.
6. Practice portion control
Smaller plates or bowls can help manage portions. Equally, if not more important than the quality of food, is the delivery of the right quantity of food. An imbalance in energy intake caused by overeating or big portion sizes, especially when eating at restaurants, is the causative factor in poor heart condition. Prefer nutrient-dense foods over calorie-dense, processed ones.
7. Increase fruit and vegetable consumption
Vegetables and fruits contain
- vitamins
- minerals
- dietary fibre.
They help
- In weight management
- Promote heart health
Opt for organic, fresh alternatives.
8. Opt for low-fat proteins
Low-fat poultry, fish, low-fat dairy foods, and plant-based proteins contain beneficial nutrients but have no excess fat.
Best substitutes include
- skinless poultry
- skimmed milk
- lentils
- beans
With these, not only does the fibre in the diet increase but also the cholesterol level decreases.
9. Limit sodium intake
- Salt reduction helps lower
- blood pressure
- cardiovascular risk
For this
- Avoid Processed foods
- Drop high-sodium canned foods
- Prioritise homemade meals
10. Treat yourself occasionally
A little treat now and again, such as a bar of chocolate or a handful of chips, will not negatively affect a good diet. What matters most is that moderation and repetition be the rule, so that there be as few lapses in the regime as possible, in the form of indulgences, that can be, but again, not too frequent.
Conclusion
Such daily routines can greatly help in heart health and an individual’s well-being. Today can be the day to take a step forward for a healthy tomorrow.
Dr Raghu is one of the leading heart specialists in Hyderabad, with renowned skills in cardiology and dedication towards health through personalised care and advanced treatments. Contact him for any heart-related queries and treatments.