Research reveals an ever-increasing heart disease trend, including an increase of stats of those who pay the ultimate price due to it. This is attributed to the evolution of our lifestyles. Eating habits where more fast food has become part of the daily diet, docile lifestyle, lack of exercise, and work stress are all to blame. Fortunately enough, the likes of Dr. Gerard Leong, who is a cardiologist, bring good news on ways to keep your heart healthy. It is thus canceling the scourge of heart disease.
1. Do Not Smoke or Use Tobacco
How can smoking trigger heart disease? The smoke from cigarettes, as it gets absorbed by the lungs, it lowers the oxygen content. To compensate for this, the heart pumps harder causing high blood pressure, thus straining it. More so, tobacco contains harmful chemicals that can damage the heart and blood vessels. Quitting smoking is the only option, with the good news being a reduced risk of heart diseases a day after stopping.
2. Be Active
Physical activities, like exercising, help control your weight. This lowers the chances of developing high bp, high cholesterol, and type 2 diabetes. An average of 150 minutes of aerobic exercise a week is adequate to keep your heart in shape. Still on this, 75 minutes a week of long or short distance running known as cardio work out is also encouraged. Lastly, two or more strength workouts per week, like weight lifting, are just as effective. You know you do not have to wine about straining as experts agree that 5 minutes of moving are enough. Thus walking up and downstairs and gardening are all in for strengthening your heart!
3. Eat a Healthy Balanced Diet
Eating a balanced diet makes your heart healthy by reducing the risk of adding cholesterol, type 2 diabetes, and high blood pressure. But what to eat? Eat your greens, that is, vegetables and fruits, lean meats and fish, low fat or fat-free dairy products, whole grains, and healthy fats like salmon oil. On the other hand, limit salt, sugar, processed carbohydrates, alcohol, saturated fats, and trans fat. Thus as much as fast foods (trans fats) might be tasty, limiting them is highly beneficial.
4. Keep your Weight Within Check
Obese people have higher chances of getting heart disease. Fat deposits in the heart-clogging the arteries making the heart strain as it pumps harder. A body mass index (BMI) of 25 or higher is regarded as belonging to the overweight category. Additionally, a waist circumference greater than 40inches for men and 35 inches for women is an increased risk of heart disease.
5. Get Adequate Sleep
Studies have revealed that those with sleep deprivation are at a higher risk of heart disease. Lack of sleep promotes high blood pressure, heart attacks, obesity, and depression. Adults need to have at least 7 hours of sleep a day for a healthy state. Moreover, make your bedroom conducive to sleep by sleeping in a dark, quiet room.
6. Manage Stress
Stress can induce high blood pressure, which is not good for your heart, as already mentioned. So you should manage your stress by doing what makes you happy, meditation, and exercise. Even playing can also be part of relieving stress.
There you have it given in black and wait. It is no rocket science what is required for you to guard yourself against heart diseases actively. All you have to do is to include the above in your lifestyle as recommended by the likes of Dr. Gerard Leong.