Our heart beats every second, all twenty four hours, without resting. We all know it is one of the vital organs that keeps us alive therefore we need to treat it as a special commodity. The number of deaths caused due to heart diseases among men and women is increasing every year. The inception of heart problems starts when plaque (concentration of fat, cholesterol, calcium and other substances in the blood) begins to form in the coronary arteries that supply oxygen-rich blood to the heart muscle. Gradually when plaque builds up it leads to heart attack, stroke and sudden death.
The good news is that we all can manage to have a healthy heart by making simple changes in our daily life. Here are some tips for the same:
1. Quit smoking and monitor your alcohol intake
This is one of the simplest things a person can do to take care of his heart health. Smoking makes a person more prone to heart attack than a non-smoker. Alcohol also does the same thing. One should limit alcohol intake of alcohol.
2. Watch your diet
A wholesome, nutritious and balanced diet plays an important role in maintaining good heart health and also helps prevent heart illness. One should include these foods in their diet:
a) Green leafy vegetables which are rich in Vitamin K and nitrates help reduce blood pressure and improves arterial function) and fruits.
b) Whole grains like oats, rye, barley, whole wheat, brown rice, buckwheat, quinoa etc. are found to lower cholesterol and systolic blood pressure. They are good for digestion and bowel movement as well.
c) Healthy Fats can be found in fish, fish oil, avocado, almonds, walnuts, etc. They are rich in heart-healthy monounsaturated fats which help in reducing cholesterol, triglycerides and high blood pressure.
3. Get enough sleep
Make sleep a priority because good sleep is essential to keep your heart healthy. Try to get 7-8 hours of sleep most days of the week.
4. Start Walking
One should not sit for too long in one place. Physical activity is a must for a healthy heart. Next time whenever you feel overwhelmed or angry, go for a walk.
5. Maintain Oral hygiene
Brushing your teeth daily twice a day and maintaining good oral hygiene helps to maintain good heart health. Many pieces of research and dentists suggest that the bacteria which causes gum disease also raises the risk of heart diseases.