New Delhi: One of the biggest contributors to these eye-opening statistics is the lack of seriousness toward heart health. According to various health studies and experts, conscious lifestyle changes reduce the risk of deadly heart diseases and strokes by about 50 per cent.
Listed below are 5 simple, yet effective steps one can take to reduce the risk factors of heart diseases. Limit the amount of sodium in food to up to 6 gm. This means choosing low-salt and 'no-added salt' foods and seasonings at the table or while cooking. The nutrition facts label on food packaging shows the amount of sodium in the item.
• Limit drinks that contain alcohol. Too much alcohol can increase blood pressure and triglyceride level. Triglycerides are a type of fat found in the blood. Alcohol also adds extra calories, which will cause weight gain. Excess alcohol also increases your blood pressure.
Routine physical activity can lower many heart disease risk factors, including LDL or bad cholesterol, high blood pressure, and excess weight.
Stop smoking: Easier said than done, but a firm resolve to stop smoking is the first step towards a better and longer life. Commit to quitting and work towards it. Over the years, smoking damaged the body beyond repairs sometimes. Apart from clogging arteries, damaging lungs, weakening bones, and increasing inflammation, smoking also increases clotting leading to heart issues. Doctors advise giving up smoking to show positive results like a better blood flow within two to three weeks.
Eat healthily: A healthy diet is one of the best armaments to fight against cardiovascular diseases. Healthier the food, better the heart and overall health, say experts who also believe that risk factors like cholesterol, blood pressure, and diabetes can also be controlled through nutrient-rich foods. Choosing a diet that includes wholesome foods like poultry, fish, low-fat dairy, vegetables, and nuts and limiting the intake of sugar and red meats is the key to a good, healthy heart.
Manage Diabetes: Diabetes is a silent killer. This lifestyle disease aggravates other issues, high blood pressure; cholesterol and obesity that once set in are difficult to dissipate, especially with increasing age. Studies say nearly 70 per cent of people over the age of 65 with diabetes die of some form of heart disease. Hence, it is important to be cautious of this malady by taking a few simple steps like planning a meal, eating lower-calorie food, avoiding sodas, and drinking plenty of water.
Be physically active: Whether young or old, it is very important to keep physically fit in a bid to keep one’s cardiovascular health robust. Medical research reveals that at least one and a half hours of moderate-intensity physical workout every day can help lower blood pressure, and cholesterol and maintain a healthy heart.
Ease out stress: Stress increases the risk factors for coronary heart diseases and strokes in a person’s life. People under stress, depression, and anxiety tend to overeat, overthink, smoke, and consume alcohol, all of which are deadly for the heart. Consult counselors and mental health practitioners to tackle stress at an early stage.
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