One of the biggest reasons why heart diseases cause one-third of all the deaths globally is our lack of commitment towards a healthier lifestyle. With hectic schedules and an ever-increasing workload, we are practically living the life of stress and that puts our heart health into constant jeopardy. However, with a few easy and small lifestyle changes, you can show more commitment towards a healthier health and a subsequent healthier heart.
Maintain your weight
Aim at maintaining your weight according to the Body Mass Index (BMI). Exercise regularly and eat good, nutritious food. This way, you will avoid obesity problems that places you at a risk for high cholesterol, high blood pressure, and diabetes — the very factors that heighten your risk of cardiovascular disease. It is proven that even a modest weight loss (even five to ten percent) can affect your heart health positively. So show your heart some love, dump the junk food lying around in your kitchen and dust your workout equipment that has been lying around unused since forever!
Change your oil
Yes, something as little as the oil in which you cook your food in can affect your heart health. Use extra-virgin oil to cook your food as they contain heart-healthy fats. The polyphenols in the extra-virgin oil acts as an antioxidant, reducing the oxidative stress throughout your body. The blood vessel support benefits of theirs also make them extremely beneficial for preventing heart problems.
Sleep cycles and stress
As of 2018, 51% of adults worldwide did not get sufficient sleep. Sleep deprivation results in increased heart rate, an increase in blood pressure and higher levels of certain chemicals linked with inflammation, which may put extra strain on your heart. It is necessary to get a nice seven-hour sleep every night to maintain good heart health.
Additionally, there has been a proven relationship between cardiovascular diseases and stress. It can cause excessive strain in your heart, result in people overeating, and start or increase smoking. All of this is harmful to your heart health and can result in a stroke. Make sure that you get your sleep cycles straight and de-stress yourself from time to time. Now you know why a good night sleep and regular trips to the spa are so important!
Lower your high blood pressure
Make sure that you keep your blood pressure in check. Uncontrolled high blood pressure is one of the most deceptive risk factors for heart disease because there aren’t any physical symptoms. Cut down on your salt and exercise regularly to keep and maintain your numbers low. An optimal blood pressure reading is less than 120/80 mmHg.
Health supplements
While it’s great to provide yourself with essential nutrients and vitamins through your regular intake of food, you can also consider supplementing your body with some heart-healthy multivitamins and minerals. Vitamin B, Omega 3 fatty acids, magnesium, etc. are great supplement options that, when combined with a healthy diet and a regular exercise regime, can boost your heart health.
While these 5 easy lifestyle changes can help you improve your heart health, it is always good to get your heart health checked first and understand what it needs. Make sure that you get your heart checked, no matter what age group you belong to, as everyone is equally susceptible to cardiovascular diseases. Get your heart checked with a cartography test and get the benefits of a free consultation only at Bangalore Wellness Center.