Here, we present the best 5 healthy habits to prevent or lower the risk of your heart disease.
Feeling tensed or plagued by stomach upsets or headaches? Stress might be the reason. Stress will not only cause irritating physical symptoms, it can spike your risk of heart disease. High stress is linked with factors that may lead to heart disease which includes high blood cholesterol, high blood pressure, drinking alcohol and taking unhealthy foods. First, identify the root cause of your anxiety to lower your stress levels. By knowing your triggers, you can start changing your reaction towards them. Regular exercise, eating nutritious and healthy food, chatting or taking with friends, and allowing time to yourself to get refreshed will help in reducing stress and make you live a healthy life.
AHA recently developed dietary guidelines that help to better understand how to eat healthy and lower your risk of heart diseases.
Eating right means:
- Taking more fruits, vegetables, poultry, whole grains, fish, low fat dairy and nuts
- Stop eating foods with high sodium levels
- Avoid eating red meat, sugary and processed foods
Preparing a healthy meal and snack options is the right way to prevent and lower your risk of heart diseases. It is recommended to take the diet rich in fiber and low in fat, to keep your heart on the track or healthy. To know more about healthy diet, you must consult an expert or dietitian and take the tips.
It’s recommended to exercise regularly. We all know the benefits of doing exercise every day, so let’s put in on the top of our “to do list” items. Regular physical activity has huge benefits such as reduces stress, lower pressure, increase HDL cholesterol, lose weight, etc. It’s easy to add physical movement in your everyday life. Walk instead of driving, select stairs over the lift, and limit your time in front of TV or computer. If you are too busy, break up your workouts into 10 minute blocks to help you reach the final goal of recommended 150 minutes per week. To become physically fit, 2.5 hours of moderate intensity exercise or 75 minutes of vigorous exercise is recommended by the American Council on Exercise. Doing aerobic exercise with large muscles of legs and muscles regularly for about 30 to 60 minutes makes your heart work more efficiently. Also, regular physical activity improves your flexibility, strength, and helps you to be active as you age.
Get Enough Sleep
Skimping on sleep will increase the risk of heart disease. The people who have poor sleep are more likely to have high blood pressure, diabetes and weight problems, which result in heart disease. A minimum sleep of seven hours each night is mandatory to lower your chances of heart disease. Make sure to keep your bedroom cool and dark, and sticking to a perfect sleep schedule everyday helps in getting quality sleep.
Smoking is bad for your health and research states that smoking increases risk of heart disease. Women smokers have 25% more chances to get heart diseases than men smokers. It’s the right time to quit smoking. Quitting smoking can make you free from not only the heart disease but also helps in gaining back 13 to 14 years of your life. So, increase your life span by quitting smoking.