Heart diseases are one of the leading causes of deaths across the globe. A sedentary lifestyle and unhealthy diet are the major factors that affect heart health and increase the chances of developing heart diseases. While certain heart disease types that are caused due to family history or congenital factors are difficult to prevent completely, others can be prevented by adopting a healthier lifestyle and maintaining physical fitness. Find below some tips to improve your heart health and prevent related conditions. 

• Check your diet 

Added sugars, saturated fats and foods high in sodium should be avoided to improve heart health. Instead, foods rich in healthy fats like herbs, nuts and olive oil should be consumed regularly. Omega-3 fatty acids are essentially known to improve heart health, therefore, you may consider eating fish twice a week as it is rich in it. Eating raw fruits and vegetables and increasing your servings of whole grains will also help you improve your heart health. 

• Exercise regularly 

Staying physically active is quite important to maintain your heart health. However, if you currently have a sedentary lifestyle, do not hit the gym and start with vigorous exercise right away; prefer starting slow with brisk walking, warm-up exercises and jogging. Slowly, increase the intensity of your workout to prevent physical injuries and other health risks. If you find exercising tedious, you may pick up activities like dancing, cycling and swimming to stay physically active. 

• Maintain a healthy BMI 

Being overweight is one of the most common risk factors for heart diseases. This is because obesity is linked with conditions like hypertension and high blood cholesterol which further increase the chances of developing heart disease. Thus, maintain a healthy body mass index by exercising regularly and consuming a healthy diet. If you are unable to control your weight by following these practices, consult a doctor as there may be some other underlying cause of your obesity like hypothyroidism or PCOS. 

• Get regular health check-ups 

To maintain a healthy heart, it is crucial to keep your cholesterol, triglyceride, and blood pressure levels under control. Therefore, visit your general physician regularly to get checked for the same. In case any of them is beyond the healthy limits, the doctor will suggest a treatment plan, accordingly. 

• Avoid smoking and alcohol 

Smoking and high alcohol consumption can increase your chances of developing heart disease. Drinking alcohol can also lead to weight gain and hypertension, which further adds to the risk. Thus, try quitting smoking and limit your alcohol intake to improve your heart health. 

• Manage stress and get enough sleep 

Stress can lead to heart diseases by raising your blood pressure. It may also trigger a heart attack in extreme cases. Unhealthy stress coping mechanisms like smoking, drinking, and overeating are yet again bad for your heart health. Additionally, not getting enough sleep can lead to obesity, diabetes and hypertension, all of which are linked to heart diseases. Thus, make sure you keep your stress levels under control and maintain a healthy sleep schedule of around 7 to 8 hours every day. 

The Bottom Line 

Heart diseases constitute to be one of the most critical health conditions and may affect people of all ages and health status. However, it is possible to reduce your risk of developing many of them by following the above-mentioned tips. Take care of your and loved ones’ health by getting a full-body check-up at HJ Hospitals. Schedule an appointment today.