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9 Proven Steps To Maintain A Healthy Heart

9 Proven Steps To Maintain A Healthy Heart
9 Proven Steps To Maintain A Healthy Heart

A healthy heart beats about 2.5 billion times on an average in the lifetime of human beings, pushing millions of gallons of blood to every part of the body. This is the basic foundation on which your body lives using the oxygen, metabolic products, hormones and other such compounds for different functions of the body.

It is obvious that – when the heart stops working- nothing else works.

A healthy heart is the major criterion one would want to have so that it will be able to take up the workload throughout your lifetime.

Some of the major factors that affect the health of your heart are

  • Unhealthy food
  • Lack of physical activities
  • Sleeplessness
  • Smoking
  • Infections
  • Genetic Diseases and so on.

However the major problem a healthy heart faces is the accumulation of cholesterol pockets called plaque, inside the arteries which makes it difficult to pump the blood as fast as it has to. this condition known as atherosclerosis leads to heart attack or stroke.

A healthy lifestyle and clean eating is key to a healthy heart. You can follow the following steps to keep your heart healthy and working normally as it should be – for longer.

  1. Make Sure to Have A Yearly Check-up

A yearly check-up of your heart health is necessary – especially if you are in a job that takes most of your time and energy.

  • Never miss an appointment with your physician for your yearly check up
  • Keep your blood pressure and cholesterol levels readings handy in a journal or an app.
  • If on medication for high blood pressure – never miss a prescribed dose.
  • Opt for a heart insurance plan so as to make sure you do not have to stress over sudden medical expenses.
  1. Follow Strict Exercise Regime

Although there are a lot of discussions in favour and not in favour of walking 10,000 steps per day, I seriously recommend walking those steps. this is the least you can do for your physical wellbeing.

make sure to hit the gym at least 4 days a week and do some strength training. Never overdo exercises but stick to a system and follow it regularly. Zumba and aerobics are cool too.

Jogging is another fun activity one should try. On days when you are relatively free – try to jog long distances, such as 5 to 10 kilometres. This is effective in burning away the accumulated fat.

  1. Make Sure to Sleep 8 Hours a Day

This is one thing that is becoming difficult to follow by people these days. well, try sleeping early and getting up early – if you can get a hang of this habit, there’s nothing better than it. however if you find sleeping 8 hours difficult, try to get small power naps in between your days schedule.

this will help you to get rest to your brain and body and you can perform better through the day.

  1. Keep an Eye on Your Plate

Your food decides the quality of the life you live, so make sure to eat clean. Stick to heart healthy diet and say a big no to refined oils. Keep the portions balanced and make sure to have good amounts of protein and fibre. If you are a snack loving person, take healthy snacks that give you a fuller feeling quickly. Salads are great when you want to much on something. There are many apps these days which allow you know exactly what you are eating and how much calories are getting into your tummy.

Drink more water so that you can keep yourselves hydrated. Water also helps in flushing out toxins from your body and keeps your looking fresh and younger.

  1. Control Your Cholesterol

Cholesterol is bad for your heart, and as we know it accumulates in your arteries and brings about heart attack. Unsaturated fat is good for your heart however saturated fat and trans-fat needs to kept at bay if you are aiming for a healthy heart.

Lean meat, whole grains, millets, low fat dairy products, veggies and fruits have always scored well when it comes to the health of your heart.

  1. Reduce Salt and Sugar Intake

Salt and sugar are the major culprits that play havoc with your health. Salt increases your blood pressure and also affects the kidneys. Sugar on the other hand affect your liver, kidneys, brain functioning and your body weight.

Packed foods are loaded with chemicals that is necessary to keep the food from getting spoiled by microbes. These chemicals would naturally be harmful for you too.

Avoid any kinds of packed food that is available in the market. Try to cook your own food and also grow veggies that can be grown in your homes and balcony.

  1. Say No to Nicotine

Nicotine is bad for your heart. In fact smokers are twice as likely to get heart attacks when compared to non-smokers. Smoking effectively damages the lining of the arteries leading to easy build-up of cholesterol. The carbon monoxide in the tobacco smoke competes with oxygen in the blood and reduces it. this will make your heart devoid of oxygen and need to pump faster which is not good for your heart.

Nicotine also makes your heart beat faster because it induces the production of more adrenaline, your blood pressure shoots, and this leads to make your heart to work more.

So just say no to nicotine.

  1. Keep Your Body Weight in Control

doing regular physical exercises is the key to keeping your body weight in control. Obesity is the major reason of heart failures these days and not without a reason. Excess weight is instrumental behind serious diseases like heart attack, diabetes and stroke which are all related to the cholesterol levels in your body.

  1. Stay Positive

A positive mindset helps in more ways than one. It reduces unwanted stress and keeps you in a motivated state and makes your happy hormones dominant. Heart health is mostly related to your stress hormones and keeping them calm is the best combat you should be thinking of. Having a life insurance policy takes away most stress and lets you maintain a high happiness index.

Cardiovascular disease are common in old age, however with lifestyle moving towards a sedentary one with pressures from all sides like career, family, children and so on, one needs to make sure you are not caught in this vicious cycle at tender ages. A healthy lifestyle is something everyone should be taught to follow from their childhood. Heart harming life style practices need to be avoided and better standard of living should become a priority.

Do not forget that medications, treatments and modern devices have come up to save you from the unimaginable – however it comes with a cost – so be ready with a backup support of the best heart insurance for emergencies.

9 Proven Steps To Maintain A Healthy Heart
9 Proven Steps To Maintain A Healthy Heart
Dr Menaka Bharathi
Dr Menaka Bharathi
Dr Menaka Bharathi aka Simple Indian Mom is an Agricultural Microbiologist and helps moms to keep their family and kids naturally healthy both mentally and physically.
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