You know that maintaining heart health can be done with a balanced diet and regular exercise. But what else can you do to maintain the health of your ticker? Marc Gillinov, MD, a cardiothoracic surgeon, offers his top five daily suggestions for maintaining a healthy heart. By incorporating these routines into your daily life, you’ll achieve the best possible level of heart health for yourself.
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Always avoid secondhand smoke
Studies show a 25–30% increased risk of heart disease in people exposed to secondhand smoke at home or work. According to the American Heart Association, exposure to tobacco smoke results in approximately 34,000 early heart disease deaths and 7,300 lung cancer deaths yearly. The risk of developing heart disease also increases in nonsmokers exposed to secondhand smoke who have high blood pressure or high cholesterol. It is done to stop the chemicals released by cigarette smoking from causing plaque to form in the arteries.
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Take breaks from prolonged sitting
Recent research has shown that excessive sitting harms your health, regardless of how much exercise you get. It is unfortunate for many people who work sedentary jobs all day. Based on the combined results of several observational studies involving nearly 800,000 participants, researchers found that those who sat more frequently were associated with a 147 per cent increase in cardiovascular events and a 90 per cent increase in deaths caused by these events. The risk of getting a blood clot in a deep vein is also increased by spending a lot of time sitting down, especially when travelling.
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Get adequate rest
Lack of sleep could raise your risk of cardiovascular disease regardless of age or other health habits. In one study of 3,000 adults over 45, it was found that the risk of having a heart attack or stroke was roughly double for those who slept six to eight hours every night compared to those who slept less than six hours. Researchers have found that a lack of sleep can impact several biological processes and underlying medical conditions, including blood pressure and inflammation.
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Make sure to practice good oral hygiene, especially by daily flossing
Periodontal (gum) disease is a common risk factor for heart disease, so your dental health is a good sign of your overall health, which includes your heart. However, numerous studies have shown that oral bacteria linked to the onset of gum disease can enter the bloodstream and cause a rise in C-reactive protein, a marker for vascular inflammation. These studies are still ongoing. These modifications may consequently increase your risk of developing heart disease and stroke.
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Taking care of your heart health is critical for overall wellness. While medical procedures and therapies are available, there are a number of natural techniques you can take to promote heart health. Here are some natural ways to keep your heart healthy:
Start with a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Include berries, leafy greens, almonds, fatty salmon, and olive oil in your diet. Reduce your consumption of processed foods, sugary snacks, and saturated fats.
frequent Exercise: To strengthen your heart, engage in frequent physical activity. Each week, aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of strenuous exercise. Choose enjoyable activities such as brisk walking, jogging, swimming, or cycling.
Obesity and excess weight place a load on your heart. Maintain a healthy weight by combining a good diet with frequent exercise. Consult a healthcare specialist to identify your desired weight range and create a customized plan.
Tobacco Use: Smoking is a major risk factor for heart disease. If you smoke, get help quitting. Avoid secondhand smoke since it raises the risk of heart disease. Make sure you’re in a smoke-free atmosphere IN NEWSARIVAL.
Manage Stress: Chronic stress can have a negative impact on your heart health. Find healthy ways to cope with stress, such as practicing relaxation techniques, participating in hobbies, spending time with loved ones, and seeking help when necessary. Prioritize self-care and get enough rest.
Limit your alcohol intake: Excessive alcohol use might contribute to heart problems. Drink in moderation if you wish to do so. Men should limit their alcohol consumption to two drinks per day, while women should limit their consumption to one drink per day.
Monitor Your Blood Pressure and Cholesterol: Keep track of your blood pressure and cholesterol levels on a regular basis. High blood pressure and cholesterol levels raise the risk of heart disease. Work with your healthcare practitioner if necessary to manage these levels with lifestyle changes or prescribed medications.
Stay Hydrated: Adequate water consumption is critical for cardiovascular health. Drink plenty of water throughout the day and restrict your intake of sugary beverages.