The heart is an essential organ that pumps blood throughout the body. Moreover, it also controls blood pressure and controls heart rate. Therefore, it shows the importance of a healthy heart to keep the entire body healthy and reduce the chances of chronic diseases. It means that every person should work to keep their heart healthy and happy. But what can you do besides working out and eating a clean diet? Not sure? Then read below to find out a few other things to do daily to keep your heart healthy. It is necessary; otherwise, you increase the risk of getting cardiovascular diseases. And everyone knows heart attacks are the number one cause of death, especially among young people. So, follow the tips below and start working towards a healthy heart.
Without a doubt, smoking is one of the top causes of heart issues and one you can control. So, stop smoking now without any ifs and buts. Try nicotine patches, attend AA meetings, take help from doctors and give up this addiction to reduce your chance of heart disease.
Work out and be active.
Sedentary lifestyles are a big cause of heart disease, as being inactive leads to obesity which affects your heart. Make an effort to exercise every day, which does not always have to be at the gym. You can go for a brisk walk for 20 minutes a day, jog around your area, include incline treadmill walks in your home workout routine, do yoga, or swim. Find a workout that keeps you active and happy to support your heart health. Make sure you work out at least four to five days a week and take a day or two off.
Replace trans fat with healthy fats.
Don’t avoid including fats in your diet; they are good. However, only if polyunsaturated, unsaturated, and saturated fats are included. The body needs these fats to keep us healthy; what it doesn’t need is trans-fat. This type of fat raises cholesterol levels in the body while decreasing HDL and clogging arteries. Good fats include coconut oil, ghee, avocado, olive oil, and more. Trans-fats are available in packaged foods, so read labels before buying anything.
Reduce your belly
Much research says that having a heavy belly can contribute to heart issues. If your belly is increasing without any cause, it might be time to look at your diet and exercise. Meet with a dietitian to reduce belly fat.
Get enough sleep
Sleeping every day for 7-8 hours should be your priority, irrespective of the occasion. People who sleep less daily may have a higher chance of cardiovascular disease. If you have trouble sleeping, get to the root cause and take treatment. Quality sleep every night can decrease your chances of contracting multiple chronic diseases.
Include fish in your diet
Fish are rich in omega 3, an essential nutrient for your body. However, the body doesn’t make this nutrient on its own. So, including foods rich in this nutrient is necessary. Fishes like sardines, tuna, salmon, and herring are good sources of omega-3 fatty acids. Therefore, include them in your diet for a healthy heart.
Stress is a major cause of clogged arteries, heart diseases, and even heart attacks in young people. The current lifestyle is such that young people are prone to chronic stress, which leads to bad heart health while affecting your entire health. Work on reducing your stress:
- Laugh out loud by watching a sitcom or having a fun chat with friends and family
- Do yoga and meditate, as they can reduce chronic stress.
- Knitting, crocheting, sewing, painting, or doing anything with your hands relieves stress.
- Write in a journal every day and take therapy to manage stress.
Have regular check-ups
Regular health check-ups can keep your heart healthy by catching diseases before they become serious. So, go for regular check-ups for blood sugar, blood pressure, cholesterol, and triglycerides.
Being unhappy can put pressure on your heart. So, find your happy place and start working towards becoming a happier version of yourself. Do whatever makes you happy and has no negative effects on your health.
Make these lifestyle changes now, and your heart will thank you for that. It is an essential organ, so do your bit by keeping it healthy.