Caring For The Heart This World Heart Day

Given the intense hectic lifestyle of people, heart-related problems have become one of the major concerns in the present times. Identified as the leading cause for death globally, cardiovascular diseases are mainly caused due to unhealthy diet, physical inactivity, unhealthy lifestyle choices. Exposure to air pollution and other environmental factors can further increase the risk of CVDs, potentially compromising an individual's health.?

With the COVID pandemic having made people think about their health and ability to fight diseases once again, they are moving towards healthier living. Given the serious complexities and scenarios triggering hypertension and anxiety, a majority of young people are believed to be at the greatest risk of suffering a heart attack or stroke. Timely detection of risk factors and immediate positive lifestyle changes are the most effective ways to prevent heart disease. A wise approach to healthy living can make all the difference.?

This World Heart Day, we present some of the most effective ways to keep your heart healthy and strong. These habits can bring immense cheer and happiness to your life and give you a reason to embrace healthier living.?

Work out regularly

Exercise can help improve your heart health. Be it walking or running, engaging your muscles through physical activity strengthens your overall well-being. Being a form of low-intensity workout, walking is the easiest yet effective way to reduce the risk of chronic illness including diabetes, coronary heart disease as well as cancer. The activity also treats inflammation in the body and helps maintain blood sugar levels.?

Go Cycling

Biking often to work and exploring the city can be a great alternative to strength training. When combined with core at-home workouts like crunches, pull-ups, push-ups and squats, cycling can help balance and gain control of your breathing while building stamina, tolerance and heart health.?

Be wise with your diet

A healthy and balanced diet is crucial for overall well-being. People with chronic conditions such as hypertension or diabetes can effectively address problems and complications through a well-balanced diet. By eating frequently throughout the day and focusing on regular protein and vitamin intake, you can effectively do away with most of the heart-related problems in just a matter of time. In addition to essential nutrients, beverages like energy drinks, sweetened iced tea, soda and packaged fruit juices must be avoided as the amount of sugar in such drinks impacts cardiovascular health in a big way.?

Combat stress

High stress levels are a major cause of hypertension, high blood pressure, arterial damage, and several cardiac rhythm issues. When you are stressed, you are more likely to engage in habits that increase your risk of stroke and heart disease, such as smoking, overeating, drinking alcohol, drug usage, and being sedentary.

To reduce stress in your life, attempt to manage your daily routine so that you are not overly overwhelmed at work. Prioritise key tasks and avoid attempting to complete everything at once. You should also set aside some time each day to unwind. Spending just a few minutes practising meditation and other relaxation techniques can have a significant impact on your life and health. Listen to music, meditate, spend time outdoors or connect with your loved ones to help calm your mind. If you are overstressed, talk to a therapist or someone you trust.

Maintain weight

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Maintaining a healthy weight offers numerous benefits like improved energy levels, better physical health and appeal. It also helps you live a disease-free, higher-quality life by reducing strain on your heart. For a healthy weight, avoid short-term programmes and diets. Concentrate on making good, long-term adjustments to improve your well-being.

Never skip meals as you may overeat later. You can lose weight by taking your snacks and meals throughout the day. Choose a variety of foods to boost your general health and well-being. However, it is critical that you avoid second serves and keep portion quantities under control. Fill up to one-quarter of your plate with lean protein. Make sure to incorporate lean protein sources including poultry and fish such as salmon, tofu, and egg whites. Fill half of your plate with veggies such as salads, tomatoes, mushrooms, broccoli, and other greens and if you wish to, you can also add a little amount of yoghurt or nonfat milk to your diet.

Cut excess salt

Salt intake is the most interesting risk factor as it is easiest to deal with. According to a report by WHO, “Decreasing dietary salt intake from the current global levels of 9-12 grams per day to the recommended level of less than 5 grams per day would have a major impact on blood pressure and cardiovascular disease, averting up to 25 lakh deaths due to heart attacks and stroke worldwide each year.” In India, the average salt intake among adults is 10 grams a day. Excess sodium intake raises blood pressure and accounted for almost 20 lakh global deaths in the year of 2019. To maintain good blood pressure and keep your heart beating the normal way, use salt in low proportions and just make your food taste better.?

The Takeaway

As heart-related issues affect the quality of life quite strongly and may turn into a life-threatening condition over the years, taking proactive steps to maintain good heart health is the need of the hour. You can always count on FITPASS - India's largest fit-tech company that promotes personalised fitness & wellness journey. From access to 8,100+ premium gyms and fitness centres to A.I. led fitness coaching, personal nutrition planning with a dedicated nutritionist and convenience to start a workout from the comfort of home, we have everything you need to get fit and stay healthy.

So, it’s time to put all the excuses aside, take charge of your heart health, and start #YourFitnessYourWay with FITPASS.