10 simple strategies to keep your heart healthy – iRelief

keep hearthealthyYou may think keeping your heart healthy is a simple task by doing some exercises and following some heart healthy diet. But, while putting that task into action, you will come to know that is not so simple. Heart disease is the leading cause of both women and men death in India. So, it is imperative to keep your heart healthy. Which matters most? What steps to take to lower the risk of heart diseases.

A healthy lifestyle will make your heart healthy. Here are some of the simple steps to include in your lifestyle to strengthen and make your heart work effectively. Following these steps to maintain your heart-healthy will also lower the risk of developing many diseases such as cancer and type 2 diabetes. These steps are not difficult, but following for a long time will keep away from heart diseases.

Cut down trans fats:

To maintain your heart healthy, you need to include all types of fats in our diet such as saturated, unsaturated and polyunsaturated. But, no trans fat to be include as it enhances the risk of cardiovascular diseases by raising LDL (bad cholesterol). Imbalance of cholesterol can lead heart diseases and heart attacks. Avoiding taking trans fat foods can improve your heart. Usually, these foods are found in fried items, packed foods, and baked foods.

Involve in physical activity:

Including some physical activity in your day to day life will make your heart healthy and strong. Doing it regularly will help more. No need to wait for the better time, start and notice instant results. It is also very imperative to avoid taking more rest during day time and break your sitting time. As sitting for long periods will increases the risk of blood clot (deep vein thrombosis).

Be smoke-free:

To keep your heart healthy, being smoke-free is the best thing that you can do if you are a smoker. As some researchers revealed that tobacco smoke is the main cause of heart diseases. Smoking also increases the risk of lung cancer. Avoid spending time with smokers when they smoke.

Maintain a healthy weight:

Your body mass index and waist measurement also matter to keep your heart healthy by lowering the risk of heart diseases. Maintain a healthy weight to keep your heart healthy. Being overweigh can cause heart stroke. Include a plenty of water contained fruits and vegetables in your healthy diet and cut down sugars. If you feel that you are maintaining healthy weight check it through BMI calculator.

Have a nice sleep:

Sleeping for an enough time is an essential task to keep your heart healthy. Lack of sleep can increase the chances of cardiovascular diseases. A recent study has revealed that adults who sleep for less than 7-8 hours are more likely to get heart attacks. If you have a sleep apnea, consult  doctor to get rid of it as it link your heart. Sleeping for 7-8 hours’ will make you healthy and also keeps away from obesity and blood pressure at some instances.

Keep your teeth hygiene:

Your teeth are a good indication of your overall health as the one who suffer from periodontal gum disease have a higher risk of heart diseases. It causes due to the formation of bacteria in the mouth. Some studies have shown that this bacterium can flow through the bloodstream and cause inflammation in the blood vessels. Floss and brush twice a day to keep your heart healthy.

Manage your blood sugar levels:

It is very much imperative to manage your blood sugar levels to stay away from heart diseases by maintaining your heart healthy. There are many ways to manage diabetes.

Eat more fiber:

Serving plenty of fibers will lower the risk of heart strokes and heart diseases. Include at least 30 gm of fiber in a day. Fiber is available in fruits, vegetables, oats, cereals, bran, potatoes and whole-meal bread.

Cut down the salt:

Try to eat foods without adding salt to improve your heart functioning. Include salt contained leafy vegetables in your diet. The daily limit of sodium should be 1500 milligrams in a day.

Ditch alcohol:

Taking alcohol for every occasion has become popular, but it is not good for health as it contains calories. Drinking more than the limit can impact badly on the waistline. Try to reduce the limit for lowering the risk of serious cardiovascular diseases including heart stroke.