Know the possible risks: Age is the most influential risk factor for cardiac diseases, the more you grow older the higher is the risk. The second factor that plays a crucial role is your genetic make-up. You should be well aware of the family medical history. If your parents, grandparents or any other relatives have suffered cardiac disease in the family, your risk is greater.
Don’t smoke or use tobacco: Smoking or using any kind is one of the most significant risk factors that affects your heart. Tobacco can damage your heart and blood vessels, leading to narrowing of arteries which can ultimately lead to a heart attack.
Keep track of your blood pressure: High blood pressure also called hypertension is known as “the silent killer”.It causes damage to delicate inner linings of your blood vessels. Heredity and age both play a role in adding the risk. Keeping track of blood pressure at home reflects more accurately your risks than having it check periodically.
Eat a healthy diet: A diet rich in fruits, grains and vegetables keep the heart healthy. Low-fat/fat-free dairy products, fish, lean meats constitute a healthy diet. Too much salt and sugar should be avoided. Not much fatty foods such as fatty meats,cheeses, full-cream milk, fried food, butter should be consumed. Two-three portions of fish should be consumed per week. The omega-3 fatty acids in fish oil help reduce the build-up of small fatty lumps called atheroma.
Move more: Make it a habit to get minimum 30 minutes of exercise a day, 5 days a week. The lack of exercise contributes to obesity, exercise does burn calories and it also activates various genes that are beneficial in various ways. Exercise isone of the best treatments for depression and anxiety. Finding alternate ways to manage stress such as physical activities, relaxation exercises or meditation can help improve your health.
Get enough sleep: Sleep deprivation can harm your health. People who don’t get enough sleep have a higher risk of obesity, heart attack, high blood pressure and depression. Seven to Nine hours of sleep is needed for an adult to wake up refreshed. Makesleeping a priority in life!
Schedule checkup: Blood pressure, blood sugar and cholesterol as well as physical checks are important to keep your heart healthy. ‘High Blood Pressure’ and ‘ High Cholesterol’ are the two conditions that can hurt your heart. Ask your doctor how often you need a heart checkup and pull the next one on your calendar now.