How to Keep Your Heart Healthy

‘ischemic heart disease and stroke were the leading causes of death worldwide in 2016, killing 9.4 million people.’ It’s important to take precautionary measures to save from high blood pressure (hypertension) and high cholesterol that will lead to a heart attack. But wait! You don’t have to worry if you follow these simple and effective ways to keep your heart healthy. Always keep a track of what you’re consuming. There’s an old saying: ‘Breakfast like a king; lunch like a prince; dinner like a pauper.’ A healthy breakfast helps you burn more calories throughout the day. Hence, it encourages a healthy soul and body. So try not to skip it. When you wake up in the morning, your metabolic rate is at its peak. As the day progresses, it slows down. Thus, make the most of your metabolism by having early and light dinners. Add low-fat protein to your diet like yogurt, lean highest level of omega-3 fatty acids. They reduce triglycerides in your blood and prevent plaque formation in blood vessels, therefore reducing your processed food as they contain a large amount of salt. One teaspoon (2300mg) of salt a day is ideal for daily use. Eat at the same time every day. Meal timings play an integral role in preventing obesity which may lead to cardiovascular diseases. It allows food to digest and determines the pace of your metabolism too. The interval between meals should be between fessions.

Stay smoke-free. It’s better to spend money on your health than to buy a pack of cigarettes. Avoid second-hand smoking because smoke from burning tobacco is more dangerous than inhaled smoke. Consequently, passive smokers are at greater risk of developing heart-related disorders than the active ones. the body needs strengthening exercises to prevent it from atrophy, and your heart is no exception. Aerobic exercises like brisk walking, running, swimming, jumping rope for 30 min your heart health. Avoid a sedentary lifestyle as it may increase your chances of deep venous thrombosis, which in turn doubles your risk of cardiovascular diseases. According to the research of Mayo Clinic, dancing for one hour approximately burns 200 calories. So, turn that radio on and get dancing! Schedule a cheat day each week; a break from the daily diet, where you treat yourself. This reduces cravings and resets your hormones which help in speed up your metabolism and keep you motivated to achieve your goals. Everyone has some stress nowadays such as tions, the loss of a loved one, getting married, or divorce. Studies suggest that long-term stress releases a hormone known as cortisol in the blood which can cause increases in your cholesterol, triglyceride and blood-sugar-levels that are wreaking havoc on your health. Try to engage yourself in some activities like yoga, meditation, spending time with animals, listening to music and writing to avoid stress. Get eight hours of peaceful sleep every night to keep your heart healthy. It’s indeed true that the greatest wealth is health. Keeping a healthy lifestyle prevents numerous diseases, increases immunity and maintains the weight and shape of your body. In my opinion, a healthy life is a sign of a healthy mind. It’s the most precious and valuable gift from God. So, it’s your responsibility to take care of this gift.

By Dr. Hadia Jaleesi. Hadia was born in Pakistan and now lives in KSA. She is a content writer and has been for one year now. She has a sound knowledge in niches like health, lifestyle, medicine and food. passion as she loves the arts which is something she cannot implement while treating patients.

How To Keep Your Heart Healthy