Cardiovascular diseases are one of the most common ailments among people and is the leading cause of death in and around the world, as per the World Health Organization (WHO).
While older people are more prone to heart conditions, in recent times, there has been a surge in heart attack, cardiac arrest cases among youngsters.
Many experts and several studies have held unhealthy lifestyle habits responsible for this sudden rise in the number of young patients.
That said, making the right choices, following a proper diet and resorting to healthy behaviours is what will keep your heart healthy in the long run.
Therefore, here are some lifestyle changes you must adopt if you want to keep cardiovascular disease at bay.
1. Keep a check on your blood pressure and cholesterol levels
It is extremely crucial that you manage your blood pressure and cholesterol levels for the healthy functioning of the heart. Hypertension and high cholesterol levels can increase your risk of heart ailments, including a stroke, heart attack and more.
While both high blood pressure and high cholesterol do not have any particular tell-tale signs, leaving it untreated can cause many complications in the long run. This is why early diagnosis can help prevent further complications. Blood pressure can be tested at a clinic or at home with the help of blood pressure monitors, whereas you can get your cholesterol checked through a blood test.
2. Avoid leading a sedentary lifestyle and exercise regularly
Being physically inactive ad lazing around can increase your risk of heart diseases. As per a study published in the Annals of Internal Medicine, it was found that sitting for long periods of time was linked to chronic health conditions including heart disease, Type 2 diabetes and cancer. Therefore, it is time to alter the ways and start exercising regularly. You can always start slow. Do not go all in, rather gradually increase your hours of exercise, focusing more on consistency.
3. Follow a heart-healthy diet
One must avoid eating foods that are high in trans-fat. Trans fat increases the risk of developing heart disease including a stroke. It blocks your arteries by raising your bad cholesterol levels (LDL) and lowering your good cholesterol levels (HDL). This affects your heart in many ways. A heart-healthy diet consists of fruits, vegetables, whole grain and fibre-rich foods that also benefit overall health.
4. Maintain a healthy weight
When we talk about weight loss, it should not always be about looking good, matter of fact, it shouldn’t at all be about enhancing your appearance. Rather, one should focus on preventing obesity, which increases your chances of developing cardiovascular diseases. That said, one must calculate their body mass index (BMI) and know where they stand. If you’re overweight, regular exercise and watching what you eat can work wonders.
5. Avoid alcohol consumption, smoking, manage stress levels
Additionally, smoking and alcohol drinking can affect your heart negatively. These increase your blood pressure and levels of triglycerides in the blood, which makes you more prone to a stroke and congestive heart failure. Apart from that, taking a lot of stress puts a lot of pressure on your heart. Therefore, try yoga or meditative practices to reduce and manage stress levels. Not only will it promote better heart health, but also keep you in good shape and mind frame.
