HABITS TO PICK UP TO MAINTAIN A GOOD HEART HEALTH
Heart health is a vital aspect of overall well-being, as the heart is responsible for pumping blood and oxygen to all the organs and tissues of the body. A healthy heart can prevent many chronic diseases, such as cardiovascular disease, stroke, diabetes, and some cancers. However, many factors can affect the heart's function and increase the risk of heart problems, such as smoking, obesity, high blood pressure, high cholesterol, stress, and lack of physical activity. Therefore, it is important to adopt some healthy habits that can improve your heart health and reduce your risk of heart disease. Here are some habits to pick up to maintain a good heart health:
● Quit smoking = Smoking is
one of the major causes of heart disease, as it damages the lining of the
arteries and increases the buildup of plaque, which can lead to a heart attack
or stroke. Quitting smoking can lower your blood pressure, improve your blood
circulation, and reduce your risk of heart disease by 50% within one year.
● Exercise regularly = Physical
activity can strengthen your heart muscle, lower your blood pressure, improve
your cholesterol levels, and help you maintain a healthy weight. The American
Heart Association recommends at least 150 minutes of moderate-intensity aerobic
exercise or 75 minutes of vigorous-intensity aerobic exercise per week. You can
start with a 10-minute walk every day and gradually increase the duration and
intensity of your exercise. You can also try different types of exercise, such
as dancing, swimming, cycling, or lifting weights.
● Eat a balanced diet = A
healthy diet can provide your heart with the nutrients it needs to function
properly and prevent inflammation, which can damage the arteries. A balanced
diet should include a variety of fruits and vegetables, whole grains, lean
proteins, nuts, seeds, and healthy fats. You should limit your intake of
processed foods, red meat, salt, sugar, and trans fats. You can also add some
foods that are especially good for your heart, such as fish, oats, berries,
dark chocolate, and green tea.
● Manage your stress =
Stress can affect your heart health by raising your blood pressure, increasing
your heart rate, and triggering unhealthy behaviours, such as smoking, drinking
alcohol, or overeating. Therefore, it is important to find healthy ways to cope
with stress and relax your mind and body. Some examples are breathing
exercises, meditation, yoga, hobbies, laughter, music, or spending time with
loved ones.
● Get enough sleep = Sleep
is essential for your heart health, as it allows your heart to rest and repair
itself. Lack of sleep can increase your blood pressure, inflammation, and
cortisol levels, which can harm your heart. The National Sleep Foundation
recommends getting seven to nine hours of quality sleep every night. To improve
your sleep quality, you should avoid caffeine, alcohol, nicotine, and screens
before bedtime; stick to a regular sleep schedule; create a comfortable and
dark sleeping environment; and avoid napping during the day.
● Check your numbers = Knowing
your numbers can help you monitor your heart health and identify any potential
problems early. You should check your blood pressure, cholesterol levels, blood
sugar levels, and body mass index (BMI) regularly. You can use a home device or
visit a health care provider to measure these numbers. If any of them are out
of the normal range, you should consult with your doctor and follow their
advice on how to lower them.
● Take care of your teeth =
Your oral health can affect your heart health in surprising ways. Poor oral
hygiene can cause gum disease (periodontitis), which can lead to inflammation
and infection in the bloodstream. This can increase the risk of heart disease
by damaging the arteries or causing blood clots. Therefore, you should brush
your teeth twice a day with fluoride toothpaste, floss daily, rinse with an
antiseptic mouthwash, visit your dentist regularly, and avoid tobacco products.
By following these habits consistently over time
you will be able to maintain a good heart health and enjoy a longer and happier
life. Remember that small changes can make a big difference for your heart.
Start today and take charge of your heart health!
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