Healthy lifestyle to lower risk of heart disease
With heart disease on the rise, you need to make certain lifestyle changes to cut down its risk. So how do you do that? Check out how you can implement them in you day to day life.
Maintain healthy weight
It’s okay to be a little underweight than being overweight and obese. Get yourself weighed to ensure that it’s within the healthy range. BMI is a fairly accurate parameter that you can choose as a yardstick. You can maintain healthy weight with daily exercise and diet. Eat more fresh vegetables, fruits, whole grains and lean meat.
Cut down belly fat
Central obesity is a major risk factor for obesity and this is way too much common among people with desk job. A big tummy exerts pressure on your heart. So, before your waist line starts expanding at a rapid pace, just start working out on your abs. Also focus on what you eat- remember red meat, sugars (cakes, cookies, fizzy drinks, etc), saturated fats (cheese, butter, fast foods, etc.), and alcohol are “killer foods” for your heart. So cut back on them ASAP.
Exercise at least 3-4 days in a week
You can completely cut down risk of a future heart attack with regular exercise. And the best exercise is to go for brisk walking daily! Apart from this, you can also try other cardio activities like cycling, jogging, playing basketball, dancing, etc. Any form of exercise is good. You can also combine yoga, muscle building, kickboxing, and aerobics for a more versatile regime.
Do not hesitate to get yourself screened
Screenings are a way to ensure that your vital parameters are sound and if not so then you can take measures to cut down the risk factors. So do not hesitate for screening tests. Get your blood pressure, lipid profile (includes HDL cholesterol, LDL cholesterol, total cholesterol. trans fat and saturated fat levels) and blood sugar checked. In case the results are not normal then you should further consult your doctor and take steps accordingly.
Those who have a family history of heart disease must start screening test at 20s to avert any potential threat in the future. Otherwise, you can opt for screening in your 30s. The earlier you take a call the better it is for you.
To smokers- it’s the time to call for a quit
Cigarettes contain zillions of dangerous carcinogens, amongst which nicotine (the compound present in tobacco) is the most noted one. The more you smoke, the more nicotine gets deposited in your arteries and it eventually creates a blockage to cardiovascular circulation. Thus, you can very well reckon the impact of smoking cigarettes. And to passive smokers- you too should be careful with inhaling second hand smoke.
Lead a stress free life
Stress is a major risk factor for heart disease and it has become a problem of the present generation. Work stress, financial pressure, relationship stress and so many more to deal with. Yes, your heart is stressed when you are under stress! So, give up stress. There are many ways to lead a stress free life.
First get help from a counsellor who will guide you to the right track. Secondly, follow the advice in practical sphere. What you can do to beat stress is- give some time to self up gradation- it could be re starting your hobby, take short breaks for travel, read books, spend time with your kids, pamper yourself regularly in spas, meditate, etc. All these stress buster activities are good for your heart.
Written by: healthplus24.com team
Date last updated: December 12, 2014