by Self-care isn’t limited to keeping your body in shape and looking after your skin. You also need to ensure your organs are functioning properly, especially those as critical as the heart.
A healthy heart is, of course, integral to your physical health. It’s not just an organ that pumps nutrient-rich blood throughout your body, but one that maintains your cholesterol and blood pressure and reduces depression.
However, our fitness goals often do not include maintaining or considering heart health. Therefore, cardiovascular disease is one of the leading fatal diseases in the US.
Heart disease can occur at any age. Many factors, including obesity, smoking, and an unhealthy diet, can cause severe heart conditions. However, by altering your routine, you can easily limit the chances of developing heart-related diseases.
Here are some habits you must exclude and include in your life for a healthy heart.
- Limit your alcohol intake:
Moderate drinking is healthy. Two to three units of alcohol a day for men and one for women seems trouble-free. However, crossing this line is dangerous and might dent your overall health. It can lead to high blood pressure, obesity, abnormal heart rhythms, and diabetes, followed by coronary heart disease and severe heart attack. Excessive drinking can also contribute to cardiomyopathy, which seriously affects the heart muscle.
Limit the amount of alcohol you consume. Reserve your drinks for meal times to avoid heavy drinking. Share your intentions with family and friends, ask for their cooperation, and avoid tempting situations.
However, if you are severely addicted to drinking and need professional support, rehab centers such as Delphi Health Group provide individualized counseling and medication to treat all sorts of addictions.
- Avoid oily food:
Many people, especially Americans, are obsessed with fried food. Having deep-fried onion rings and chicken nuggets with jumbo fries in snacks is a common practice for them. Although fried food is quicker to cook and more delicious, it is linked with poor health outcomes, including elevated cholesterol. Fried foods are not heart-healthy. They contain a high level of saturated and trans fat, which build plaque in the arteries, putting you at risk of coronary artery disease, heart failure, heart attack, and stroke.
Cutting down on oily food is not a simple task. However, limiting the amount is the key. Switch fried snacks with baked items. Try shallow fry options instead of deep frying. You may also grill, steam, or poach your meat and veggies instead of frying them. Try your healthy recipes by adding herbs and spices of your choice to enhance their flavor.
- Have a healthy diet:
A healthy diet works magic when it comes to a healthy heart. Sugary sodas, fries, and other unhealthy foods trigger inflammation, which is a key player in artery-clogging plaque formation. Furthermore, it welcomes obesity and elevated cholesterol levels, which are further connected with many heart diseases (as mentioned above)
Various studies have shown an association between a healthy diet and a healthy heart. Including fruits and vegetables in your diet can work wonders. They are rich in fiber, vitamins A, B, and C, potassium, and all other heart-healthy nutrients. Since they are low in calories and carbohydrates, they keep you in shape. You may also snack on a handful of nuts as they contain omega-3 fatty acids, which help to reduce artery inflammation.
- Be physically active:
There is no denying the fact that exercise is essential for a strong heart. Regular exercise can reduce the risk factors for many cardiovascular diseases. It strengthens your heart and improves its ability to pump blood throughout your body. However, moderation is key. Vigorous and lengthy exercises can be detrimental to heart health, depending on your age and overall physical health.
Experts recommend 150 minutes of moderate and vigorous physical activity a week. Being physically active does not only mean rushing to the gym for heavy workouts. A 30-minute garden walk, lunges, and push-ups can get the job done. You may also take stairs instead of elevators or dance to your favorite music to serve the purpose.
- Tame your stress:
Stress is linked to many risk factors that can cause heart disease. It raises inflammation in your body, which can harm your heart, increase the threat of high blood pressure, and lower “good” HDL cholesterol. When you’re under a lot of stress, you may develop the habit of smoking, drinking excessive alcohol, and eating high-fat foods to calm your mind. These factors are associated with serious heart conditions.
Manage your stress. Whenever it hits you, take a short break and do a deep breathing exercise to calm your mind. Engage in self-relaxation activities, such as listening to soft music and walking in a garden. You may divert your attention by talking to your friends and connecting with your family to cherish your mood.
- Practice meditation:
Multiple studies have shown a connection between meditation and improved heart health. Meditation and mindfulness can positively affect your heart. Integrating meditation for 10 minutes a day reduces stress, lowers blood pressure, and improves your heart rate. In addition, regular meditation lowers the risk of stroke, diabetes, and heart disease.
Meditation is easy and relaxing. It freshens your mind and calms your body. Just sit in a peaceful and quiet place and feel your breath. Set your meditation time, especially when you have nothing in line to disturb. Meditating in the morning is the best. It gives you energy for the whole day. While meditating at night may help in getting a good night’s sleep.
Conclusion:
As mentioned previously, heart disease is reportedly one of the leading causes of death in the US. Various factors, such as smoking, being obese, and eating poorly, result in serious cardiac issues. You can alter your routine to reduce the risk of heart disease. A balanced diet and regular exercise are crucial for a strong heart. Additionally, including meditation in your routine will enhance your heart health. Stroke, diabetes, and other cardiovascular disorders are less likely to occur in people with healthy hearts. A healthy heart is a blessing. So, remember to take care of your heart and make it a priority.
