From Eating Healthy To Checking BP Regularly, 5 Tips To Keep Maintain Heart Health!
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Updated May 20, 2024 1:12 PM
Cardiovascular disease is one of the most preventable and leading causes of morbidity and mortality! A large percentage of this is preventable. Cardiovascular disease falls under the banner of lifestyle disease. Lifestyle diseases are the cause of 60% of the deaths. Now this really is a shocker and a huge wake-up call. It’s really easy to reduce your risk of hypertension and other forms of heart disease by making the right lifestyle changes. Hypertension is basically a higher than-normal (140/90mmHg) level of blood pressure.
Dr Prarthana Shah, a health coach who specialises in leadership style coaching has shared some easy yet powerful ways in which we can recycle our risk and keep our BP in control. She specialises in Preventative Cardiovascular Medicine and integrative health coaching. Read on.
1. Move Every Day!
Whether that’s through yoga, walks or weight training. Move your body every day! Do some workouts. The answer lies in consistency. Consistently move your body every day! usually, aerobic exercise is important so add that into the mix for a healthy heart. The American Heart Association (AHA) recommends 150 mins of moderate physical activity every day, or 75mins of high intensity. More than this? Even more helpful! But this is a good ballpark to follow. Go find your favourite yoga class, a Pilates session or a great CrossFit box! Anything that floats your boat!
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2. Eat A Heart Healthy Diet!
A Mediterranean or a dash diet is considered heart-healthy. Basically, any of these diets consist of a large portion of vegetables. Lean protein like eggs, white meat or even veggies sources! A good amount of whole grains, nuts and seeds and a small amount of healthy fats such as avocados, olive oil etc. A good portion of fibre is important to keep your heart healthy!
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3. Say no to Cigarettes
Smoking is an important (the most important) risk factor for hypertension and heart disease. Nicotine causes our arteries to lose elasticity, so stop smoking, I know it’s hard but get help and quit!
Also Read: Esha Gupta Says She Played Smart By Freezing Her Eggs Back In 2017: “I Did It When I Was Healthy.” We Agree!
4. Reduce Your Salt Intake
The normal alliance is 5mg/day, now we all tend to cross that threshold so be mindful. Don’t add excess salt while cooking and also try to avoid seasoning your food on the table with table talk. One thing I’ve done is stop keeping table salt while I eat. I try to use some crushed pepper instead, just for fun and to reduce my salt burden.
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5. Check your BP regularly
This in fact is probably the most important because hypertension is a silent disease and creeps up unexpectedly. So check it, in fact, a regular heart checkup with stress thallium, and checking BP and cholesterol are very effective and go a long way in reducing your risk of heart disease!
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First Published: May 17, 2024 7:29 PM
