The number of heart patients in India are growing at such an alarming rate that some cardiologists deem it close to an epidemic. Most of the ailments are today lifestyle oriented. A bad eating habit coupled with a sedentary lifestyle is making more and more of us unhealthy and prone to heart diseases. To prevent the danger of clogged arteries and heart failure, we all need to be proactive. It starts with an active lifestyle, eating healthy, and taking the right supplements from pharma companies in India. Here are some tips you can follow to keep your heart healthy and prevent heart diseases.
1. Eat Nutritious Food
We all know that we should a balanced meal. Yet, most of us fail to do so. Food is the nourishment of our body. It is the fuel that we need for our energy. But this fuel comes in many shapes and some of it is quite harmful for us. We should eat a nutritious food that provides us with energy and bolsters our immune system. Here are some pointers you can follow:
- Eat a balanced meal.
- Eat at least three servings each of vegetables and fruits.
- Eat less salt. A high salt diet is harmful for your blood pressure.
- Limit your alcohol intake
- Opt for wholegrain instead of refined flours.
2. Good Dental Hygiene
Few people equate dental hygiene with heart health and yet, there is clear evidence that these are related. People with periodontal disease have the same risk factors as heart disease. The bacteria in the mouth responsible for gum diseases can move into the bloodstream and cause inflammation in the blood vessels. This eventually affects the heart. This makes our brushing routine very important. We should also regularly floss our teeth. You can get a dental care kit from any general store or online websites.
3. Eat Healthy Fats
Fats are important for the body’s functioning. But it should be healthy fats that include saturated and unsaturated fats. The fats you should avoid are trans fat It raises your bad cholesterol that clogs up your artery, obstructing the flow of blood and putting your heart in danger. These fats are usually present in pre-packed foods, snacks, margarines and other industrial-produced food. To find out, read the label carefully.
4. Quit Smoking Now
Smoking puts you at a higher risk for heart failure. Even one cigarette each day is one too many. Find a way to cut this habit completely from your life. You can try nicotine patches or anything that helps you quit.
5. Avoid Junk Food
Junk foods are full of empty calories, which will eventually come back to harm you. These are high in salt, trans fat and other harmful substances. One of the biggest reasons for obesity and heart ailments is the rising consumption of junk food. Whenever possible make your food at home. You can have better control of the ingredients used.
Regular exercise is critical for good health. We should exercise for at least 30 minutes everyday. Commit yourself to a regular exercising schedule. It could be a brisk walk, cycling, jogging, aerobics or yoga. You can also start a new sport. It is also important to have an active lifestyle. Whenever possible take the active route. Walk to the nearby market instead of taking the rickshaw, claims the stairs instead of taking the lift or do light housework around the house. Keep moving all the time.
7. Lower Your Stress
Stress is directly associated with heart ailments. High stress makes us more vulnerable to heart failures. So find ways to lower stress factors. Try meditation each day, either before sleeping or when you wake up. Join yoga. Apart from meditation, it teaches right breathing techniques that can help you deal with stress. Do something you love, be it singing, drawing, cooking or dancing. Take out time for your favorite hobby each day. You’ll be surprised at the difference it makes.
8. Get Regular Health Check-Ups
Once you are over the age of 35, you should start getting regular check-ups. These include check for blood sugar, pressure and cholesterol. The last two are critical in detecting heart diseases. This is even more important if you already have high sugar or pressure problems. Today you can find instruments from PCD pharma company in India to check for blood sugar and pressure regularly.
Last but not least, you should manage your healthcare expense with CareCredit login to live a healthy. long and stress free life.