Heart disease is a leading cause of death. But, it’s not inevitable. While you can’t change some risk factors such as family history, sex, or age, there are several ways you can reduce your risk of heart disease. You can prevent heart disease by following a heart-healthy lifestyle. If you are suffering from some heart-related ailments, you must reach out to the famous cardiologist in Hyderabad.
In order to have a healthy heart, you must maintain a healthy lifestyle. According to the best cardiologist in Hyderabad India, it is very important to adopt strict health measures for the healthy functioning of the heart.
Below mentioned are some of the heart health tips to help you protect your heart.
As mentioned above, it is possible to prevent heart-related diseases to a vast extent by following some of the crucial tips for a good heart health. Depending upon your suitability, you must pick up healthy habits for an excellent heart. Your daily routine should be composed of habits such as:-
1. You must stay active with exercise
Physical activity is good for your cardiovascular health at every age. One of the best cardiologists in Hyderabad near me recommend at least 30 minutes of exercise almost every day of the week. Healthy older adults should do four types of activities regularly: aerobic (or endurance) exercise and activities to strengthen muscles, improve balance, and increase flexibility. Whatever you do, progress gradually to help avoid injury and minimize soreness.
Many activities give you more than just one benefit. Water aerobics with weights gives you strengthening and aerobic benefits. Yoga combines balance, flexibility, and strengthening. Walking is an all-around great exercise for lowering blood sugar, losing weight, maintaining bone mass and mental ability, and building strength and stamina.
2. You must eat a heart-healthy diet
What you eat is one of the most important factors for warding off cardiovascular disease. Make sure to choose whole grains, like oatmeal, whole-wheat bread, and brown rice, incorporate fat-free or low-fat milk and cheese, or soy or rice milk that is fortified with vitamin D and calcium, and get your protein from seafood, lean meats, poultry, beans, nuts, and seeds.
You must avoid sugar-sweetened drinks and desserts that have added sugars, limit foods with butter, shortening, or other fats. Say no to white bread, rice, and pasta made from refined grains
3. You must keep your blood pressure down
The pressure of blood on the artery walls as it circulates around the body is called blood pressure. It naturally fluctuates up and down depending on activity, but if blood pressure is consistently higher than normal, it becomes a concern.
High blood pressure can lead to a heart attack, so it is important to get your blood pressure checked regularly. If your blood pressure is high, lifestyle changes like adjusting your diet and exercising more can help.
4. You must check for sleep apnea
Snoring may be bothersome to your partner, but it’s generally harmless to your health. However, when it’s accompanied by sleep apnea, it could be detrimental to your cardiovascular health.
Some of the famous cardiologists in Hyderabad say that sleep apnea is associated with high blood pressure, arrhythmia, stroke, and heart failure. There are two types, but the most common type is obstructive sleep apnea in which weight on the upper chest and neck contributes to blocking the flow of air.
5. You must control cholesterol
High cholesterol contributes to plaque, which can clog arteries and lead to heart disease and stroke. Try avoiding foods that contain trans fat, as it is known to increase your risk of developing heart disease or having a stroke over a lifetime. This is because trans fat clogs your arteries by raising your bad cholesterol levels (LDL) and lowering your good cholesterol levels (HDL).
Trans Fats are foods, margarine, and fried fast foods to add flavor and texture. Cholesterol levels less than 200 milligrams per deciliter (mg/dL) are considered desirable for adults. LDL cholesterol levels should be less than 100 mg/dL.
6. You must reduce blood sugar
65% of people with diabetes will die from some sort of heart disease or stroke. Over time, high levels of blood sugar can damage your heart, kidneys, eyes, and nerves. Enjoy the benefits of better heart health by following the above goals. If 45 years or older, you should see your doctor for a ‘Heart Health Check’ and if any issues are diagnosed in the check-up, follow the advice of your doctor stringently.
7. You must watch your weight
Being overweight or obese may increase your risk for heart disease, high blood pressure, type 2 diabetes, and bone issues. Eating wisely and being physically active to preserve muscle and bone may help you maintain strength and a healthy weight as you age.
Due to muscle mass loss and a dip in metabolism, older people usually need to eat fewer calories than when they were younger. This means you have fewer calories to help you get the nutrients your body needs for energy, so, you need to eat foods that are high in nutrients or are “nutrient-dense.”
People who have congestive heart failure have to be particularly vigilant about monitoring their weight because a sudden increase could indicate potentially dangerous fluid retention. It is beneficial to weigh yourself every morning at about the same time, wearing the same clothes, before having something to eat or drink and using the same scale. Reach out to your doctor if you gain more than three pounds in one day or five pounds in one week.
If you have a condition such as high cholesterol, high blood pressure, or diabetes, your health care provider may prescribe medications and recommend lifestyle changes. Make sure to take your medications as your health care provider prescribes and follow a heart-healthy lifestyle.
It is very important to maintain your heart health for the longevity of your life. If you have any type of heart-related concerns, you must immediately speak to the best heart doctor. Always remember that early diagnosis can prevent serious medical conditions. Do not forget to go for a regular heart health check-up.