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| Credit: American Heart Association |
Worldwide, over 17.9 million deaths happen per year due to heart disease. Even, in young adults, it has become very common cause for death. Heart disease mostly occur due to sedentary lifestyle, stress and many more reasons. However, there is good news, you can prevent it by simply making small changes in your lifestyle routine like incorporating some physical activities, natural methods into your daily routine.
During winter, due to
cold temperature significantly affect the people who are already suffering from
heart disease.
There are many types of
heart disease like coronary heart disease, heart stokes, Heart attack, idiopathic
heart disease etc. Out of all most of the diseases can be cured and you can
keep your heart healthy and reduce the risk of heart disease by simply taking few
steps which we are going to explain in this article.
1.
Balanced
Diet
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| Credit:stokecake |
A healthy and balanced
diet is very important for maintaining a healthy heart. In your plate try to include
colourful foods like green leafy vegetable, salads, wholegrains that are rich
in antioxidants and nutrients.
Few Ex are:
- Leafy greens like
spinach, kale, and collard greens
- Berries, citrus
fruits, and other vitamin C-rich foods helps to strengthen the immunity system
and keep your heart healthy.
- Fatty fish like
salmon, tuna, and mackerel rich in omega 3 fatty acid.
- Nuts and seeds like
almonds, walnuts, and chia seeds are very good source of healthy fats (such as monounsaturated and polyunsaturated fats), which helps to keep you full for sometimes
and helps to avoid binge eating.
- Whole grains like
brown rice, quinoa, and whole-wheat bread.
Try to restrict salt,
sugar in your diet, also prohibit processed and packed foods instead opt for
fresh and organic foods
2.
Exercise
and Physical Activity
Daily try to include
physical activity like brisk walk, yoga and cardiac exercise. If not possible
to do regular exercise at least try to do 5 days a week.
While morning walking,
try to change the pace of walking speed as it helps to maintain your overall
health. Don’t maintain a consistence walking speed. This will help to keep your
heart healthy and strengthen your immune system.
3.
Stress
Management
Stress is very
dangerous for our health. In today’s world most of the people are suffering
from stress there may be different reasons for it. So, try to practice some
stress reducing activities and relax your mind like:
·
Meditation
and mindfulness
·
Yoga and
tai chi
·
Deep
breathing exercises
·
Progressive
muscle relaxation
·
Journaling
and writing
4.
Herbal
Remedies
Herbal remedies also
helpful to keep your heart healthy. So, try to include these herbal remedies in
your daily routine.
For Ex:
- Turmeric: Curcumin, a
compound in turmeric, has potent anti-inflammatory and antioxidant properties.
- Ginger: Ginger has
natural anti-inflammatory compounds that can help reduce blood pressure and
cholesterol levels.
- Garlic: Garlic has
natural antibacterial and antiviral properties that can help reduce the risk of
heart disease.
- Hawthorn: Hawthorn is
a natural vasodilator that can help improve blood flow and reduce blood
pressure.
Consult with doctor
before adding any herbal remedies to your daily routine.
Vitamin D
During winter, less
sunshine may lead to less production of Vitamin D. Vitamin D is very important
to maintain your heart healthy. Your can include Vitamin D rich foods like
fatty fish, egg yolks, red meat, dairy products and seed weed. Stay in sunlight
for about 5-10 minute every day.
5. Get Good Sleep
Aim for 7-8 hours of
sleep per night and prioritize good sleep hygiene practices like:
- Maintaining a
consistent sleep schedule even during weekends.
- Creating a relaxing
bedtime routine
- Avoiding screens and
electronic devices before 1-2 hrs of bedtime
- Creating a dark,
quiet sleep environment
Stay Hydrated
Water plays very
important role to maintain your health. So, try to leave hydrate and drink
adequate amount of water. It will help to manage your blood pressure and good
for heart.
Get Regular Check-Ups
If you feel any type of
problem in your chest area like heart need intervention on regular basis.
Connect with your doctor and discuss the problems.
Just try to eat natural
and organic foods, change your lifestyle include in your daily life.
Remember to consult
with your doctor before taking any steps, it plays a crucial role to manage your
healthy heart health. Stay healthy and stay fit.