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Maintaining heart health is essential for overall wellness. Here are some crucial steps you may take to maintain your heart’s health:
Consume a heart-healthy diet
Consume a heart-healthy diet that is well-balanced and includes plenty of fruits, vegetables, whole grains, lean meats, and healthy fats. Reduce your consumption of saturated and trans fats, cholesterol, and sodium. Include omega-3 fatty acid-rich foods like fatty fish (salmon, mackerel, sardines), flaxseeds, and chia seeds in your diet.
Exercise Regularly
Regular exercise consists of at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity exercise per week. Choose enjoyable activities such as vigorous walking, jogging, cycling, swimming, or dancing. Regular physical activity improves cardiovascular fitness, lowers blood pressure, and aids in weight management.
Keep a healthy weight
Excess weight strains the heart and raises the risk of heart disease. Aim for a healthy body weight by eating a balanced diet and exercising regularly. Consult a healthcare practitioner to identify your optimal weight and create a plan to get there.
Avoid smoking and using tobacco products
Tobacco use destroys blood arteries, lowers oxygen levels in the blood, and raises the risk of heart disease and stroke. If you smoke, the best thing you can do for your heart and overall health is to quit. To help you quit smoking, seek aid from healthcare professionals, smoking cessation programmes, or support groups.
Limit your alcohol intake
Excessive alcohol use can cause high blood pressure, heart failure, and weight gain. If you must consume alcohol, do it in moderation. This equates to no more than one drink per day for women and two drinks per day for males.
Manage your stress
Chronic stress can aggravate heart disease. Find healthy ways to cope with stress, such as practising relaxation techniques (deep breathing, meditation, yoga), indulging in hobbies, spending time with loved ones, or obtaining professional help if necessary.
Sleep enough
Aim for 7-9 hours of quality sleep per night. Sleep deprivation raises the risk of high blood pressure, obesity, and diabetes, all of which have a negative impact on heart health.
Keep an eye on your blood pressure and cholesterol levels
High blood pressure and cholesterol are major risk factors for heart disease. Regularly monitor your blood pressure and cholesterol levels, and follow your healthcare provider’s instructions for treating them.
Control diabetes
If you have diabetes, cooperate with your healthcare team to effectively manage it. High blood sugar levels can cause blood vessel damage and raise the risk of developing heart disease.
Visit your doctor on a regular basis
Regular check-ups enable your doctor to review your overall health and screen for any risk factors or early signs of heart disease. Take their advise and any prescribed medications exactly as directed.
Remember to seek personalised advice from your healthcare practitioner based on your individual health conditions and circumstances.