A
sedentary lifestyle and unhealthy eating habits are the top risk factors for
heart diseases. Here are five strategies that you can adopt to protect your
heart.
Eat
healthy and maintain BMI:
Eat a diet adequate in vegetables, fruits and whole grains. Minimize the amount
of oil, unsaturated fat and cut on intake of red meat. Maintain a BMI between
20 to 25, which is considered to be the optimal weight. Being obese increases
the risk of various heart diseases, high blood pressure and diabetes.
Be
physically active:
Even if you cannot follow all of them together, try implementing one of the
practices to enhance your heart's health. If you are unable to take time
to exercise regularly, try to be active throughout the day. A 30 minute aerobic
exercise improves your heart rate. Take the stairs instead of a lift, mop the
floor or try walking back home from work, if you live nearby. Yoga and
meditation are also great for your heart as they help ease stress which
automatically improves your heart's functioning.
Get
a good sleep:
Lack of sleep worsens blood pressure and cholesterol. Sleep deficiency also
leads to increased stress levels, which also raises the level of inflammation
in your body, further increasing risk of heart-related problems. A sleep
of 7 to 9 hours each night will help your heart stay healthy.
Quit
smoking and limit alcohol intake:
This needs no explanation, as everyone who consumes alcohol or smokes knows
what these products can do to their heart. Cutting on cigarettes or alcohol is
rather tough, but killing oneself is not a smart choice either. Try getting out
of the addiction slowly but surely.
Manage
stress and be happy:
If you let stress get on to your head for long you will gradually decrease the
number of years in your life. Talk to friends, socialize, slow down a bit and
take a break. Enjoying your life to the fullest is the best way to keep your
heart healthy and agile. Laughing for just 15 minutes daily can boost blood
flow by 22% and prevent arteries from hardening. Being happy is the ultimate
mantra to a healthy heart.
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Aqeel A. Zaman