15 Ways to Keep a Healthy Heart

FLASHING HEADLINES: A killer has been on the spree, for the past 2-3 months, and has claimed plentiful lives noiselessly! Reports have found that the killer is none other than the “heart disease”! And it has been cautioned to everyone to follow the given defensive measures to safeguard oneself from this noxious silent assassin.

Terrifying! Right… when we come across news like this! Well, this may not come as a surprise as we’ve been seeing a lot of young and dear ones losing their life in the blink of an eye. Though one may never know what lies for them in the very next moment of their life, chances are that our very own hearts may bring us down.

The heart is an amazing organ that beats around 10,000 times a day, it’s the core that keeps running in the background and keeps us all going. Sadly, heart diseases have become more prevalent in the past decade. The choices we make in our routine lifestyle have direct ramifications on our health. But it doesn’t necessarily have to stay that way, as fortunately, a number of simple day-to-day modifications can benefit in leading a healthier and quality life. Keep scrolling to know more about a handful of easy-peasy tips, that’ll help keep the ticker ticking for a long.

1) Break up and keep moving!

Yes, you read it right! It’s time to break up with the sedentary lifestyle. Sedentary activities include long hours of sitting in front of a television or computer, reading books for a long time, basically being inactive for a lengthy duration. So, it's recommended to get UP and stretch those legs, take small walks, and incorporate any type of movement along with this schedule.

2) Gym membership – Nah! Active membership – YES!!!

With a lot being said about to sedentary lifestyle, not just movements, but physical activity is an important element that must be followed consistently. Working out for 30 minutes/5days a week is more than sufficient. Activities like cycling, brisk walking, beginner’s cardio can be included.

3) Blood check!

Going for regular blood checks, periodic consults with physicians, and knowing the normal values can be very handy in keeping a good health profile. Taking those necessary steps that will keep blood pressure, sugar, cholesterol in check is of prime importance in keeping your heart healthy.

4) “Bon Appetite”!!! Yes, to those healthy fats!

Foods, in general, have good and bad fat. Usually, the good fat (eg., Omega-3) can be sourced from fish, nuts, veggies, and seeds. These good fats contribute to the support of the heart muscles.

5) Oils

Extra virgin olive oil is best known for keeping the heart in a decent shape! So are the other oils which come with its own set of nutrients. Having said this, oils should be used in portions like in dressing or dips and should not be exceedingly used for deep frying. Reuse of oils has also shown have toxic effects on overall health.

6) Going the cholesterol-friendly way!

Cholesterol intake significantly contributes to matters of heart health. Foods such as fatty meat, full-fat dairy products, and lard are examples, which when consumed may cause cholesterol levels to shoot up! Alternating these with healthier substance can help in keeping the cholesterol levels in the healthier range.

7) Chuck out the junk!

Though it may seem irresistible, it can cause some serious irreversible damage to the heart! It is better to avoid anything that basically comes out of packets – biscuits, chips, etc., as they have high trans fats and preservatives.

8) Salt And Sugar!

Intake of salt and sugar in higher amounts results in hypertension, and weight gain etc., Including salt in moderate quantities and choosing alternative for instead of carbonated and sweet beverages like tender coconut water, fresh juices without sugar, etc., can be good alternatives for a heart-beneficial diet.

9) Portion control and weight gain

Both go hand in hand and contribute equally to the heart’s wellbeing. Taking food in measured portions will let us maintain the BMI. Disorganized dieting leads to gaining weight, which further results in diabetes and other deadly disorders of the body.

10) Smoking is injurious to health!

While smoking can have a detrimental effect on health, it intensifies the occurrence of heart disease by 2-4 times. Substance from cigarette is found to cause blocking in the arteries which eventually leads to heart attack. Ditching smoking does good not only for oneself but also for society.

11) Fun between the sheets!

Top or under or between! Just leaving the fact here that an active sexual life has got more to offer than just intimate pleasure. It aids greatly in relaxing, and lowering blood pressure and risk of heart disease as well.

12) Unwind and Sleep!

From youngsters to elderly, stress has become one of the most used words. Not only does this directly harm the heart, but eventually leads to other behaviors – binge eating, alcohol and rug use, etc., Utilise any opportunity that comes by to get some good rest. Unwind yourself by engaging in activities like yoga, listening to music, knitting, crocheting, etc., all of which will greatly help in relieving us of tension and stress.

13) Consider matters of family history

A family member having a history of heart attack increases one’s chance of getting a heart attack. Prevention is better than cure, and in this case consulting a physician, and taking the right steps can be helpful in keeping a healthy heart.

14) Adherence to medication

If a patient, is diagnosed with high blood pressure or diabetes, etc., it is important for them to adhere to the medications prescribed, diet menu, and practice the physical activity recommended. High BP and diabetes are two common conditions, where mismanagement of either one will directly lead to the occurrence of a heart disease.

15) Consistency, patience, and harmony

Though it may seem difficult to bring alterations in our daily lives, it's even more difficult to practice and follow them “consistently”. The patience factor is foremost the important thing when one wishes to see changes. Harmonize the heart with some good aroma therapy, maybe once in two weeks, and treat it to good soothing music. All of these lend a hand in stifling stress, and keeping the heart happy and healthy!

It's always good to remember that we hold the power to lead life the way we want it to be. And for the long run, choosing the healthier way by making modifications to our daily routine, addressing bad behaviour, and busting stress are the only things that’ll keep us going smoothly. Hence, try incorporating these tips or consult a doctor for “A HEALTHY YOU AND A HEALTHEIR HEART”!!! For a healthy and happy life.