Best way to live a life is to live a healthy life. Studies show that healthy people are happier and can do better in life (even though we do not need any studies to confirm that). Heart is the most vital organ of your body. And if it is ailing, nothing can do well. Blood usually takes the nutrients and most importantly oxygen to every organ in the human body. This blood is forced (pumped) to different organs by heart. So heart is pretty much like your mother at home who keeps things going the way they are supposed to. And you are pretty well aware of how the world collapses when mum gets sick. Your heart works for you 24 hours a day 7 days a week and 364 days a year, it deserves your attention and care more than your girlfriend/boyfriend. So it is essential that you take care of it with complete dedication if you would like to live happy healthy life. Here is a list of Ten Ways to Prevent Yourself from Heart Diseases so keep yourself in check.
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10. Avoid Stress
Stress is the worst thing for your body as whole and your heart in particular. Chronic stress leads to hormone imbalance in your body. These hormones lead to harmful effects on your system. Stress also increases your blood pressure which is a main factor in heart issues. Relax and sleep well. Stay happy to keep yourself calm.
9. Stay Informed
Knowledge is power. It literally gives you power over your future. If you know your present health status and understand the amount of risk that you might face in your future than you can plan to surpass and avert these risks. You should know your Body Mass Index. Besides every person should know how to detect a heart attack and how to give preliminary treatment to a person who is suffering from heart attack.
8. Risk Reducing Vitamins
Vitamins like vitamin C can reduce your risk of heart diseases. Vitamin B complex including Vitamin B12, Vitamin B6 and folic acid is known to reduce heart diseases. You can take vitamin pills for your health. You can also eat healthy food which can fulfill this requirement of vitamins.
7. Moderate Consumption of Alcohol
Heavy drinking can lead to serious health diseases. People who drink more than normal usually have higher blood pressure and higher blood pressure means more work for the heart which in turn produces stress in the heart. One 12 ounce drink per day is enough to keep you going. More than this is injurious. If you happen to have any other issues on our list of Ten ways to Prevent Yourself from Heart Diseases then it is better to avoid drinking. Uncontrolled drinking leads your heart to beat irregularly and can cause serious heart problems.
6. Controlled Blood Sugar
Diabetes can increase the risk of heart diseases as many as 4 times. It also has effect on the kidneys and can cause a lot of other effects. If you have diabetes then continuous checkups and control is empirical. Usually the patients with high blood sugar are less likely to make it through a heart attack. People with diabetes are twice more likely to have heart diseases.
5. Lose Weight
We are not in favor of cliché body standards but the fact is that if you are obese you might still be pretty but you are not healthy. Our body is made of water, fat, vitamins and minerals. If the amount of fat in the body increases the risk of heart diseases go up as well. It is important that you know your body mass index to see if you are obese, fat or healthy. You should increase your good cholesterol while reducing the bad one. Losing weight lowers your blood pressure.
4. Eat Healthy
You are what you eat. Fat is your enemy. Fruits and vegetables which are good in fibers are your tummy’s best friend. If your diet includes more amount of vegetables then you have a lesser risk of heart diseases and actually diseases overall. Foods rich in vitamin C like green leafy vegetables and Omega 3 fats are suitable for your health. Salmons and sardines, oatmeal, dark chocolate, citrus fruits, soy, tomatoes and other such healthy foods should be taken. Use of olive oil is also known to reduce heart health risks. It is important that you limit the use of salt and sugar in your food.
3. Lower Your Cholesterol
The science behind this factor is pretty simple. Extra fat from your food or cholesterol gathers up in your arteries and form a sticky layer on the walls of your blood vessels. This reduces the diameter of your blood vessels and in turn the heart has to put in greater effort to pump blood through narrow vessels to the organs of body. This leads to a stressful heart. If you have cholesterol level more than 200 then you are in a greater danger of heart attack. Also know that there are two types of cholesterol good one (HDL) and bad kind (LDL). Reduce bad cholesterol from your body. Eat food rich in Omega 3 fatty acid, avoid trans fat and increase soluble fibre in your diet.
2. Refrain from Smoking
Smoking kills..! Smoking is injurious to health..!! When you see these warnings over and over again on every media and also from your parents, why oh why can’t you quit it? Well if for any reasons you are planning to see your grandchildren then you better quit smoking and start caring for your heart. Smoking is known to cause heart diseases and stroke. It also leads to cancer and other chronic ailments. The chemicals in a cigarette can damage your heart and blood vessels. They can result in atherosclerosis in which waxy substance from cigarette smoke gets accumulated in arteries. This waxy substance if gathers up in coronary arteries can lead to heart failure, chest pain and heart attack.
1. Become Active
Sedentary lifestyle has more liabilities than you can think of or count on your fingers (including toes). It has been proved that people who follow moderate exercise routines like brisk walking and activities can avert the danger of heart attack way better than others. Even in case of heart attack people who have active lifestyles can live pass the heart attack while others are at a greater risk of dying because of it. If you happen to have a sedentary lifestyle don’t just go and start cardio from the first day, instead consult your doctor to give you proper exercise routines according to your health and age. Follow simple routines like taking stairs instead of elevator, walking or riding bicycle instead of driving. Eat and then move to digest it. This kind of routine will make you and your body both buoyant.