Ensuring The Health Of Your Heart
Many of us might not be aware that heart diseases are the leading cause of death for both men and women in the country. Fortunately, it is one of the most preventable diseases if you start making heart-healthy lifestyle changes, understand the risk factors and health history of your family, undergo check-ups regularly, and work with your doctor to manage the crucial aspects of saving your life from this common and silent killer.
Where To Start?
If you are diagnosed with health issues like high levels of cholesterol or blood pressure, you need to understand that it is time to make some significant changes in your lifestyle. Also, if you are not yet diagnosed with these health issues and wish to avoid such diagnoses, you can follow the things that are shared below. Making these changes in your life can help avoid taking prescription medicines and OTC medicines unnecessarily.
Maintain Healthy Body Weight
Many studies show that losing about ten percent of your body weight can help reduce the risk of stroke and heart attacks. You can make a diet plan that can help avoid unnecessary calories to let you enjoy the benefits of losing weight gradually.
Eat Nutritious Meals
Make sure to add heart-healthy food items to your diet like fishes that are rich in omega-3 fatty acids, like tuna, herring, salmon, trout and mackerel, berries, orange, red and yellow vegetables like sweet potatoes, red peppers, carrots, fruits like papaya, oranges, etc.
Control Blood Pressure
An effective way to manage blood sugar is by trying to reduce your sodium intake to less than 2,300 mg per day. You can keep track of the sodium levels by having fewer processed food items, tasting the food item before adding more salt and using spices and herbs to flavor food items.
Walking is a very easy exercise that costs nothing and doing it for at least half an hour is an effective way to achieve heart health. Try to schedule your active time on the calendar to ensure that you stick to it. This can also help you get an activity tracker that can remind you and motivate you to walk every day.
Quitting smoking can have both immediate and long-term benefits. As per the experts, some of the beneficial changes within a year can be a drop in blood pressure and heart rate, reduction in the levels of carbon monoxide in your blood, improvement in lung function and blood circulation, and reduction in the risk of heart diseases.