The number of people affected by heart disease has been increasing day by day. Heart disease is now a household problem. A luxury lifestyle, lack of physical exercise, and overeating have caused many to suffer from heart problems in their youth. The liver is divided into two-part right and left. When viewed from the outside, the heart is shaped like a fist. The heart has four chambers, two below and two above. Two nerves come out of the heart, one coming from the head and the other from the lower body. The vein coming from below brings dirty blood.

The blood that comes in this way passes through the right side of the heart and goes to the lungs. Once in the lungs, the oxygenated blood returns to the left side of the heart through four tubes. Once the heart is pumped, the blood circulates throughout the body. This is how a healthy heart works. A healthy heart beats 60 to 90 beats per minute. A newborn baby beats 140 times in 1 minute. The heart rate decreases with age.

10 WAYS TO KEEP HEART HEALTHY

1. Eat a healthy meal

Choose healthy unsaturated fats instead of saturated and Trans fats and reduce the risk of heart disease. The use of fatty and processed meat, flower cream, dairy products, butter, two types of vegetable oils (coconut and palm.) Most takeaway fried foods and commercially made biscuits, cakes and pastries, etc., should be avoided.

Use vegetable-based oils like canola, sunflower, soybean, olive oil, or peanut oil for cooking. Include vegetables, nuts, and grains in the diet every day. Avoid salty, fatty foods and snacks. Drink mostly water.

2. Keep the weight healthy

Bodyweight should be controlled. Bodyweight is increasing rapidly due to the urban lifestyle. For this, you have to do physical exercise. Exercise for at least 30 minutes to sweat. Starchy fried foods were not eaten as much as possible. Rice and potatoes, which are high in carbohydrates, should be eaten sparingly.

There is a strong connection between heart disease and obesity. Weight gain will increase your risk of type 2 diabetes and your risk of heart disease. If you weigh more at the waist than at the hips, you are at even greater risk in terms of health. In this case, heart attack, high blood pressure, sugar problems increase.

3. Quit the habit of smoking

Today, smoking takes first place among the preventable causes of death. Smoking causes clogging of the heart vessels, thus causing a heart attack. Smoking also increases the risk of having a heart attack again. Continuing to smoke after coronary bypass also increases the mortality rate. According to a study of 1 million people in the UK last year, smokers die 10 years earlier than others.

If you quit smoking 40 years ago, you will be 10 times healthier than if you continued smoking. In addition to the heart, you have rapid improvement in breathing, mood, stroke, diabetes, cancer, blood flow, and other problems. Smoking and alcohol should be avoided.

4.Control diabetes

Reduce the amount of sugar in drinks and food. A recent study of a large population in the United States found that people who ate more than 25 percent of their daily calories mixed with sugar had a threefold risk of dying from heart disease. Eating more sugar increases weight and increases the risk of diabetes. Pay special attention to the amount of sugar in your daily diet.

Diabetes can be considered a disease equivalent to heart disease. People with diabetes have a 5 to 6 time’s higher risk of heart disease than the average person. In a diabetic patient, if the nerves of pain are weakened, there is often no chest pain during a heart attack, which is known as a silent attack. If such a patient has symptoms like excessive breathing, chest-abdominal inflammation, acidity, and gas, etc., then consult a doctor as soon as possible. A person with diabetes needs regular blood sugar, eye, kidney, pad, and heart check-ups if symptoms appear. Diabetes can be controlled through exercise, proper weight, proper diet, and medications as advised by the doctor. A diabetic patient is more likely to have a blockage in more than one artery in heart disease, diagnosed by cardiac angiography.

5. Control cholesterol

Cholesterol is a variety of fat components in the blood, including Total cholesterol, HDL, LDL, VLDL. The amount of these components can be determined from a blood test called a fasting lipid profile. There are many reasons for high cholesterol, such as genetics, diabetes, thyroid, obesity, smoking drugs such as steroids, growth hormones, estrogen, and high fat.

High LDL and low HDL are important factors for coronary artery blockage. It is important to maintain the right level of LDL component according to the risk of heart disease. And it is essential for a person suffering from heart disease to keep LDL below 30 mg/dl. HDL has good cholesterol status. HDL levels below 50 mg/dl are a risk factor for heart disease. Cholesterol can be controlled by proper lifestyle, diet, exercise, and medication as advised by the doctor.

6. Stay away from obesity

Obesity is a challenging problem in today's world, from young children to older people. The main causes of obesity are a sedentary lifestyle, a high-calorie diet, and in some cases, endocrine gland diseases. Obesity increases the risk of blood pressure, diabetes, heart disease, cancer, and depression.

Body mass index (BMI) is a measure of obesity. BMI 25 ≥ kg / m² is known as overweight, and BMI 35 ≥ kg / m² is obese. Regular exercise, movement, proper diet are the ways to avoid obesity. Controlling the intake of sweets, fursonas, unemployment items, ice cream, and high-calorie foods. It is essential for a person who is overweight to consult a doctor.

7. Get plenty of exercises

A sedentary lifestyle is terrible for the entire cardiovascular system, and it can also contribute to metabolic problems, such as high cholesterol and high blood sugar. So you have to change your habits and routine by adding some exercise and yoga.

8. Get enough sleep every night

Not getting enough sleep can lead to heart health problems like high blood pressure or heart attacks. Sleep quality and duration can have a major effect on many health risk factors. Good night's sleep is essential for good health and wellness. When your body does not get enough sleep, it affects your heart to a great extent. Your heart also needs rest, Just as your body needs, so. Most people need seven to eight hours of sleep a night.

9. Avoid stress

Stress, anger, and depression increase the risk of cardiovascular disease. If you are under stress in this situation, first examine the reasons that are causing you distress. If you are having difficulty eliminating these problems, you can seek the help of an expert. Some relaxation techniques and psychotherapy help protect heart health by reducing restlessness and stress. Inner peace and happiness in the family environment are very effective in protecting heart health.

 Some people are more prone to stress than others due to their genetic problems or past experiences.

The most commonly effective stress reduction techniques include:

* Regular exercise

* Healthy diet

* Meditation or mindfulness

* Therapy

* Antidepressant and Anti-anxiety medications.

10. Quit the habit of alcohol

The habit of drinking makes the heart patient more vulnerable. If you consume more than 2 doses of alcohol (for men) daily and 1 dose of alcohol (for women) daily, the chances of getting the disease increase. It is better not to drink alcohol as much as possible. The cardiovascular system is affected by alcohol. At the time of drinking, alcohol can cause a temporary increase in heart rate and blood pressure.