Your heart’s function is to keep you alive and healthy, and by adopting the proper lifestyle choices, you can significantly improve the health of your heart. The risk of cardiovascular problems can be considerably decreased by making minor, regular adjustments to your everyday activity. Making heart health a priority not only improves your quality of life but also protects you from long-term health problems. Cardiovascular diseases (CVDs) are the leading cause of mortality globally, which is about 17.9 million deaths each year.
In the midst of a demanding lifestyle focused on work, social relationships, family, and more, it becomes easy to overlook necessary aspects of your health. This can be a determining factor for your health, in the long run, keeping your well-being at stake. Therefore, making a few small but significant changes to your lifestyle can reduce the risk of several diseases, including CVDs.
A few lifestyle improvements you must make to improve your heart health are:
Consume a balanced and nutritious diet:
According to Dr. Harshal Chaudhari – Head Medical Affairs – CM&E Merck Healthcare India Associate Director – Cardiology & Thyroid, Merck Healthcare APAC, “The focus should be on understanding the needs of your body and consuming plenty of fruits, vegetables, whole grains, lean protein, and healthy fats while limiting saturated fats, sodium, and added sugar.”
Get adequate physical activity:
Aiming for at least 30 minutes of moderate-intensity exercise most days of the week is a good start to being more active. Incorporating activities like brisk walking, swimming, or biking can be a fun and sustainable way to add exercise to the daily routine.
Weight management:
Maintaining a healthy body weight significantly reduces the risk of heart disease. Weight loss can help improve high blood pressure and cholesterol and can also help control diabetes.
Prioritize good, restorative sleep:
According to Dr. Sudipto Chatterjee, Clinical Pharmacologist, Head of Medical Affairs, Merck India, “The amount and quality of sleep you get can influence your eating habits, mood, memory, internal organs, and more. Too much or too little rest can be harmful. Adults should aim for an average of 7 to 9 hours of sleep per night to keep their hearts and other crucial organs healthy.”
Include omega-3 fatty acids in your diet
Heart health is significantly maintained by omega-3 fatty acids, which are vital nutrients. These good fats, which are present in foods like walnuts, flaxseeds, chia seeds, canola oil, and fatty fish (salmon, mackerel, and sardines), aid in lowering inflammation, a primary cause of heart disease. By lowering blood pressure, lipid levels, and artery-clogging plaque, omega-3 fatty acids can improve cardiovascular health in general. Those who don’t obtain enough omega-3s from their diet may benefit from supplements such as fish oil or algae-based substitutes (for vegetarians). Regularly consuming these meals lowers the risk of heart attacks and arrhythmias and promotes a healthier heart.
Stress management:
Stress is also considered a major risk factor for heart diseases and can even lead to heart attacks. Managing stress can be difficult at times, but adding relaxation techniques like yoga, meditation, or deep breathing over time helps to manage stress. Exercising regularly also helps in managing day-to-day stress.
Maintain social life
Keeping up solid social ties provides significant advantages for heart health in addition to emotional well-being. Frequent social engagements with friends, family, and community organizations can reduce stress and cortisol, a hormone that can cause cardiovascular strain and high blood pressure when it is raised for extended periods of time. Social activities that promote happiness and a sense of belonging include volunteering, group workouts, and hobbies. Research indicates that social isolation and loneliness are associated with an increased risk of stroke and heart disease.
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