Cardiovascular disease is the major cause of death for both men and women. Heart failure and Coronary heart disease are the most common types of heart disease that kills over 380,000 people every year. Obesity has consistently been associated with an increased risk of metabolic diseases and elevated cardiovascular diseases.
Excess body fat can directly contribute to heart diseases through atrial enlargement, ventricular enlargement, and atherosclerosis. But, you can prevent them from happening – says Dr.Rammohan, one of the best bariatric surgeons.
Wondering for the ways to a healthier heart? We at Indodaya Hospitals provide you some simple tips to reduce your risk of heart diseases.
9 Simple Steps to a Healthier Heart
Follow these easy steps that will help you get on the right path to living a heart-healthy life.
1. Quit smoking
Smoking increases blood pressure and damages your heart and blood vessels which leads to heart disease. Therefore, your risk of developing heart diseases will greatly reduce once you stop smoking.
2. Get active
Research suggests getting at least 150 minutes per week of moderate or 75 minutes per week of vigorous exercise helps reduce your risk of cardiovascular diseases. Any activity that improves your heart rate such as walking or swimming is important.
3. Monitor your blood pressure
High blood pressure is the most significant factor for ischemic heart disease which means the heart muscle is not getting enough blood. Modify your lifestyle as needed to keep your blood pressure under control.
4. Watch your cholesterol levels
When there is excess cholesterol in your blood, it builds up in the walls of your arteries causing atherosclerosis, a form of heart disease. Keep checking your cholesterol levels regularly and improve your heart-health.
5. Eat a heart-healthy diet
A healthy diet will help you fight cardiovascular diseases. Including foods like fruits, vegetables, whole grains, beans, low-fat foods, and healthier fats such as monosaturated and polyunsaturated fats into your diet can help improve your heart health.
6. Maintain a healthy weight
Excess weight or obesity puts extra pressure on your heart muscles which leads to heart diseases. Eating a healthy diet and regular exercise helps to maintain a healthy weight. You can use the BMI calculator to determine your ideal weight.
7. Reduce Stress
Everyone deals with stress and anxiety. However, chronic stress can cause high blood pressure, irregular heartbeats, and even heart failures. Set a time to practice relaxation techniques such as meditation, deep breathing or yoga that help reduce the stress levels.
8. Get enough sleep
Sleep is essential for a healthy heart. Studies suggest that people who don’t sleep enough are at higher risk for cardiovascular disease and coronary heart disease. Get at least 7-8 hours of sleep at night and reduce your chances of developing cardiovascular problems.
9. Limit alcohol intake
Heavy drinking weakens your heart muscle which makes it difficult to pump blood the way it should. Also, regular or high alcohol intake can hurt your heart and lead to diseases of the heart muscle, called cardiomyopathy.
These are some of the tips to prevent heart problems. Now it’s time to start working towards improving your heart health.
Is obesity is your issue of developing cardiovascular diseases? Visit Inodaya Hospitals, the best obesity treatment hospital in Kakinada for better treatment and maintaining a healthy heart.