As a patient, the last place you would like to visit would be a Cardiologist. No matter how good a doctor is, it is still scary to visit a heart doctor. However, there are better ways to keep your heart healthy. Read on to know more.
According to a cardiologist doctor in Singapore, 50% of cardiovascular diseases are genetic. That means the rest 50% of the cardiovascular diseases happen due to our lifestyle. If we can develop measures and control your daily lifestyle, we can reduce the chances of any heart diseases.
The reports show heart diseases take up more life than any other disease in the world right now. Hence, adopting habits that can reduce heart diseases is always welcomed.
How Can You Improve Your Heart Health?
There are many practices that you can implement in your daily life to boost your heart health. Here are some of the tried and tested tips that will certainly get the job done. Your countdowns begin now.
1. Add Green Vegetables To Your Diet
Adding vegetables to your diet is the best way to keep your heart healthy. Research shows that people who have limited themselves to plant-based diets are less likely to suffer from heart disease.
Fruits and vegetables are rich in fiber. They provide heart-healthy nutrients like Vitamins, Minerals, and antioxidants that boost your metabolism and keep your internal organs clean.
As we know, keeping your gut healthy is the best way to keep your body healthy. Eating vegetables can get the job done.
2. Watch Out Of Animal Fat
We have all seen TV ads about how dairy products like pasteurized milk and butter are good for health. Well, we are being fooled. Butter might be good for children, but you are welcoming uninvited heart diseases if you are consuming it as an adult. Animal fats and animal proteins have a direct connection with elevated cholesterol levels.
Nobody believes that we are going to live in a meatless world, but maintaining moderation can save you from any kind of heart-based disease.
3. Cut Sugar From Your Diet
A study shows that if people have high sugar intake in their diets, they suffer from heart attacks, even if they are not overweight. Another study has stated that having too much sugar in your diet can slow down your metabolism.
According to a report made by the American Heart Association, women can not have more than 6 teaspoons of added sugar and men 9 teaspoons.
Here added sugar means the sugar that we consume from non-natural foods. For instance, if you add honey to your drink, sugar is added; however, eating a banana is not.
4. Stop Smoking
Do you smoke? If yes, then it is high time that you stop doing that. Smoking has no health benefits. Smoking can directly affect your heart’s health. Smoking regularly can cause the followings:
- Blood Clots.
- Reduced Blood Flows.
- Ultimately rests in Heart Attacks.
If you stop smoking today, your chances of having heart disease will reduce by 50% in the first year and will become the level of a non-smoker in the next ten years.
5. Do Not Drink, If Not, Drink In Moderation
Heavy drinking does no favor to the body. So, if you are a heavy drinker, we would request you to stop doing that. Over drying can lead to weak heart muscles and irregular heart rhythm.
Well, we are not asking you to stop completely. Science has proved that having a drink from time to time is a healthy habit.
6. Keep Your Body Active
How are you keeping active? Are you doing exercises regularly? Exercises are the best way to keep your heart healthy. With a light exercise, you can pump up your heart rate. Doing physical activity will help you keep your heart healthy.
According to the American Health Association, having 150 minutes of moderate exercise can help keep your heart healthy. Here the aim is to keep your body moving so that your heart rate increases. This helps you pump blood faster. It is a way to train your heart muscles.
7. Look Out For Weight Gain
Overweight will do no good. In fact, if you are suffering from obesity, you might suffer from the followings:
- High Blood Pressure.
- Heart Attack.
- Risk Of Insulin Resistance.
If you are suffering from obesity, try to reduce your fat as soon as possible. Obesity might itself not be a problem, but it has a bad reputation in inviting other diseases to live inside your body.
8. Tame Stress
Believe it or not, but stress can certainly increase the chances of heart-related disease by two folds. Stress has a similar impact compared to smoking and obesity. Constant stress, keep your body on its toes. This triggers inflation, high blood pressure, chronic disorder, etc.
Being mindful of your stress can be a great antidote. By concentrating your energy on doing different things, you can reduce your stress. You can do the following to reduce your stress level.
- Meditation.
- Yoga.
- Exercise.
9. Make Sleep Priority
Sleep is one of the best medicines for every type of disease. Having a good night’s sleep can help you control, Cholesterol, stress, cardiovascular diseases, etc. Lack of sleep can initiate Cortisol secretion. It is a hormone that can welcome uninvited heart attacks.
In addition to that, lack of sleep takes a toll on your immune system, which can indirectly cause heart-related diseases.
10. Nurture Relationship
Can relationships really bolster cardiovascular diseases? A study has been made that states that socially isolated and lonely people are more likely to suffer from heart-related disease.
Research also shows that talking to people you like or love releases oxytocin in your brains, leaving a sense of comfort. This directly puts your mind at ease. Hence, reducing any chances of heart realtor disease.
Conclusion
It is your body; you know very well what are things that affect you. Knowing what you need to do to keep your heart healthy is a great way to start your day. Starting today, why don’t you try implementing these practices into your daily life. We can assure you; you will be able to see your life-changing in front of your eyes.