10 effective tips for healthy heart
Illustrative photo (Freepik)
Heart disease claims the lives of hundreds of thousands of people each year. However, these conditions can often be prevented through proper lifestyle choices and timely medical care.
10 simple steps to healthy heart
Stay physically active
It is recommended to engage in 150 minutes of moderate-intensity exercises, such as brisk walking, or 75 minutes of more intense activities like running or cycling per week. However, starting intense workouts without prior check-ups and an understanding of your capabilities may result in serious issues, such as fainting during marathons or heart attacks in middle-aged men who cycle.
Avoid sedentary lifestyle
Consider how much time you spend sitting each day. Aim for 10,000 steps daily. A simple walk around your house can help you reach that goal.
Get regular check-ups
People over 40 should be aware of their personal risk factors. If you smoke or have a family history of ischemic heart disease, it's recommended to have regular health checks, including monitoring blood pressure, cholesterol levels, and diabetes risk.
Monitor your cholesterol levels
Cholesterol is a type of fat produced by the liver and also found in food. Excessive amounts can narrow the arteries, especially in the heart and brain, increasing the risk of heart disease and stroke. Cholesterol plaques in heart arteries can reduce blood flow to the heart, causing chest pain and angina, and lead to sudden artery blockages and heart attacks.
Assess your genetic risk
If a close relative, such as a parent or sibling, had a heart attack before the age of 60, it’s important to consult with a doctor for a check-up. Knowing how to safely manage hereditary conditions is especially important during physical activity.
Maintain healthy diet
The Mediterranean diet is considered one of the best. Fruits, vegetables, nuts, and legumes are beneficial for heart and vascular health. Replace white bread, rice, and pasta with whole grains, which contain more fiber, keep you full, and digest more slowly. Include protein for recovery and fatty fish to lower bad cholesterol, blood pressure, and inflammation. Try to reduce your intake of saturated fats and oils. Cut down on carbohydrates, and fill your plate with lean meats, fish, and vegetables to reduce the risk of cardiovascular diseases.
Quit bad habits
Quitting smoking significantly extends life expectancy. It's also important to moderate alcohol intake or quit altogether. If you drink alcohol, aim to avoid it at least two days a week.
Prioritize sleep
Night shifts can lead to inflammation and impair heart function. Many regenerative processes occur during sleep, so aim for at least eight hours a day. You can improve sleep quality by limiting phone and laptop use in the evening.
Manage stress
Chronic stress and high adrenaline levels increase the risk of heart disease. It’s important to make time for rest, practice meditation, or simply take walks.
Monitor your heartbeat
We often don’t notice our heartbeat, but sometimes it can speed up or become irregular. If you're concerned about your heartbeat, especially if paired with shortness of breath or chest pain, consult a doctor.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
