A healthy heart is a key to a healthy life. You cannot compromise your heart’s health, as it is the organ that is keeping you alive! If you want to live a long and healthy life, it is very important to maintain a healthy heart. Looking at the increasing cases of heart disease in the country, it has become important for citizens to adopt a healthy lifestyle and make changes in their routines.
So, what are the keys to maintaining a healthy heart?
Simply put, you can have a healthy heart by focusing on three major aspects – losing weight, eating right, and exercising regularly. While all these activities are interrelated, it is important to understand how each of them affects your heart’s health and keeps you away from visiting a heart hospital frequently.
Losing Weight To Maintain A Healthy Heart
Obesity is one of the most common causes of almost every heart-related disease and complication. Overweight people are at a greater risk of suffering from serious heart ailments. It is advisable to measure your BMI (Body Mass Index) and keep it under control to keep your heart healthy.
More weight is directly associated with more fat within your body. When this fat is not lost, it starts getting deposited in the walls of your blood vessels, making them thicker. As your blood vessels get thicker, they restrict smooth blood flow to your heart, leading to coronary heart diseases.
Coronary heart diseases lead to complications like cardiomyopathy, heart attacks, cardiac arrests, etc. Almost all such issues arise when your heart does not receive enough blood and finds it difficult to pump it to the rest of your body. When your heart exerts more pressure than needed, it gives rise to heart diseases.
It is, therefore, important to lose weight and maintain an ideal body weight according to your height and age. Moreover, if you experience symptoms like stabbing/squeezing chest pain, nausea, shortness of breath, pain spreading to arms, jaws, and neck, etc., pay an immediate visit to the best cardiac hospital in your city. If you live in Ranchi, you can reach out to Artemis Cardiac Care for an immediate diagnosis. The trusted heart hospital in Ranchi will help you understand the underlying issues and recommend the most suitable treatment for your heart.
Eating Right To Maintain A Healthy Heart
Along with losing weight, it is important to eat right if you want to maintain a healthy and happy heart. Ultimately, what you eat gets converted into the blood pumped by your heart and carried by the blood vessels. Your eating habits have a direct influence on your heart’s health.
Here are some of the most important dietary tips to maintain a healthy heart and minimize your visits to a heart hospital:
Consume Healthy Fats
A healthy heart needs a balanced diet. While fats are not bad for your health altogether, it is important to choose healthy fats while including them in your diet. Avoid trans fats from your diet. These fats are commonly found in processed foods.
Instead, choose monounsaturated fats found in items like olive oil and canola oil. Polyunsaturated fats found in most nuts and seeds are also good for a healthy heart.
Whenever you can, always prefer whole-grain variations of food items. For instance, order whole-grain bread and pasta to eat healthily, stay in shape, and keep your heart protected. Whole grains are an ideal addition to a balanced diet and help you in eating healthily.
Increase The Intake Of Fruits And Vegetables
Add a lot of fruits and vegetables to your daily diet to keep your heart healthy. It is better to consume fruits raw and vegetables in the form of juices. While adding flavor and variety to your diet, they keep your blood thin, healthy, and well-circulated.
Cook Meat The Right Way
If you prefer adding meat to your diet, it is advisable to cook it the right way. Note that broiling, baking, and roasting are healthy ways of cooking poultry and meat. Make sure you get rid of any outside fat or skin before consuming meat. When it comes to eating lean cuts, it is advisable to have them stir-fried or pan-broiled before consumption.
Add Beans To Your Diet
Beans are some of the healthiest ingredients you can add to your diet to keep your heart healthy. They help you control your cholesterol levels and prevent you from overeating as they make you feel full faster.
Exercising Regularly To Maintain A Healthy Heart
It is important to indulge in some physical activity every day to keep your heart healthy. Make sure you exercise at least 20 – 30 minutes daily to keep your body in shape and your heart healthy. Exercising helps your heart pump more blood with every beat, which is healthy for your cardiovascular system.
When your heart pumps more blood, your body gets more oxygen supply across the board. This lowers your blood pressure and nourishes all your organs. Even mild-to-moderate intensity exercises can help you reduce your blood pressure, bring down cholesterol levels, and reduce the risk of several heart complications.
While all types of exercises are healthy for your heart, most doctors recommend aerobics. Aerobics allows you to breathe more deeply and put all your organs to work. It also increases your heart rate, allowing you to burn more calories and stay fitter.
If you do not have enough time to dedicate to exercising for too long, you can substitute exercising sessions with brisk walking, taking stairs instead of elevators/escalators, doing household chores at a quicker pace, and other activities that put your body to work.
The Final Word
The right combination of losing weight, eating healthy, and exercising regularly will always help you maintain a healthy heart. It is important to understand how serious heart complications can be and take the right preventive measures before things get out of hand and you fall prey to life-threatening ailments.