Your heart is a vital organ that helps your body function at its best, so it’s important to take good care of it. Even if you’re relatively young and healthy, there are still a variety of things you can do to ensure your heart is as healthy as possible.
1. Take Steps to Support a Healthy Weight
Getting to and staying at a healthy overall weight is a good first step in keeping your heart healthy. An unhealthy weight can make you more at risk for heart disease, stroke, high blood pressure, type 2 diabetes, and cholesterol issues. Talk with your healthcare provider to figure out your body’s optimal weight and take steps to adjust your diet and exercise routine to meet your needs.
2. Exercise Regularly
Although it can be difficult if you have an office job, try to avoid sitting for long periods of time as this can lead to an increased risk of heart disease. Participate in a variety of activities throughout the day that get your heart pumping. Choose the stairs over an elevator, take a walk, or enjoy other forms of moderate to intense exercise. Experts recommend getting at least 30 minutes of exercise per day to maintain optimal heart health. Be sure to choose activities that are suitable for your fitness level, and be careful not to overdo it.
3. Manage Stress Levels
While some levels of stress can be motivating, such as making a deadline for work or keeping up with a good habit, excessive levels of stress can be hazardous to your heart and your health. No matter how peaceful or stressful your life is, making sure to keep your stress in check is vital to your wellbeing. Keep tabs on stress levels, noting any changes in your breathing patterns, sleep issues, new fatigue, and chest pains and higher-than-normal blood pressure. Chronic stress can lead to hypertension and anxiety disorders, which are detrimental to heart health.
If you find yourself overly stressed out, take time out of your day to stop, relax, and breathe. Take methodical breaths and try to lie down somewhere peaceful and quiet. Note your heart rate and try to slow it as much as possible through calm breathing. Try to set a regular sleep schedule and find outlets to manage your stress, such as talk therapy, quality time with others, and relaxation techniques.
4. Eat a Diet Rich in Heart-Healthy Foods
A diet with lots of fruits, grains, vegetables, protein, and healthy fats is essential to promoting a healthy heart. Be sure to limit foods high in sodium and saturated fat. A healthy diet can help lower your risk of heart disease, obesity, cancer, and other dangerous health conditions.
5. Avoid or Quit Smoking
Another issue which has an immense effect on the heart and overall health is smoking. Smoking does absolutely nothing beneficial for your health. So either quitting or staying away from cigarettes altogether is paramount to your wellbeing. Among many things, smoking causes severe, irreparable damage to your lungs, brain, and heart. It can put you at risk for immune system problems, strokes, and even eye diseases. Protect your heart and your general health by quitting smoking today, or promising yourself that you will never partake in cigarettes ever. Do your best to avoid secondhand smoke as well, as even that minimal exposure can put your health and your heart at risk.
6. Notice Warning Signs
Both men and women are at risk for heart disease. Some heart attacks begin by slowly presenting mild discomfort, but others come on fast with intense pain. Symptoms of heart attacks can include pain or pressure in the chest, shortness of breath, cold sweats, fatigue, nausea, and other related symptoms. If you suspect you may be having a heart attack, try to remain calm and ask for help. Have someone with you call an ambulance or 911 if you begin to experience severe cardiac distress. It is imperative to understand the warning signs and seek help as soon as possible.
7. Receive Regular Checkups
If you wish to have a healthy heart it is vital that you monitor your blood pressure and sugar level regularly. It’s also essential to visit your doctor on a regular basis for checkups. If you are at risk of heart disease, or have a family history of heart disease, or you have behavioural risks like use of tobacco and alcohol or unhealthy lifestyle, and physical inactivity, you may wish to consider visiting a professional cardiologist with an office-based vascular lab. A professional team can help you avoid issues later on by checking your heart on a routine basis. They will also assist you in planning a healthy lifestyle modification to bring your heart health back on track. They will monitor your heart’s health and performance, and work with you on ways to keep it as healthy as possible. Your health care professional may also prescribe certain exercises, supplements, or medications to keep you on track for a healthier heart.
There’s no wrong time to begin focusing on your heart health. No matter how young, old, or healthy or unhealthy you may be, keeping your health in check is vital. Take these seven important steps to ensure you and your heart remain healthy for many years to come.
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