Minor changes in your habits can make a real difference to your heart health. If you follow these steps , you not only live longer, also stay a lot more time healthy and away from diseases. No need to start everything at once. Even if you improve just one or two of these areas in the beginning phase, you can make yourself less likely to get a heart disease. Of course, the more tips on this list you follow, the better it is for your heart health. So let’s get started.
1.Minimum 7 hours of sleep. The next time you decide to stay up later than you should, remember how beneficial a full night’s sleep is for your heart. A deep and sound 7 hour sleep is must for a healthy heart. Adults who experience good-quality sleep have healthier arteries than those who didn’t. If you are experiencing sleeplessness or if you don’t feel refreshed after a full night in bed, talk to your doctor about tips for healthier sleeping habits.
2.Keep the pressure off. Getting your blood pressure checked at regular intervals is must. If your blood pressure is too high, the extra pressure can damage arteries and can create scars and this eventually makes it harder for blood and oxygen flow to and from the heart. Reduce salt consumption, limit alcohol consumption to two drinks a day, switch to healthy eating habits and work out.
3.Limit saturated fat intake. Cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. Also, totally cut on trans fats, which are mainly found in processed foods. They increase your “bad” cholesterol level.
4.Find out if you have diabetes. High blood sugar damages the arteries and puts you at a high risk of heart diseases. You should get your blood sugar tested often and if you have signs of diabetes, work with your doctor for a better lifestyle and switch to medications if needed and take actions if you have borderline diabetes. Swap processed carbs with fiber-rich whole grains. Every positive habit will help you in the long run.
5.More Activity.Aim for 30 minutes a day, 5 days a week of moderate exercise which includes any activity that gets you to move around and shed some sweat. Try to cut down the time you remain seated at one place. Avoid long periods of sitting, and try to walk while doing day to day activities like talking on the phone.
6.Clean up. A heart functions best when it operates on a clean diet, which means ample amount of plant-based foods and lesser refined or processed foods. One of the quickest ways to clean up your diet is to cut out on the sugar intake in any form, and intake of fibrous foods.
7.Think beyond the scale. Make sure you keep a check on your body mass index. Try to burn as many calories possible because that keeps a check on your weight. You’ll probably want to change your eating habits and be more active. It’s hard to change diet patterns, but it can help you in a lot of ways.
8.Ditch the cigarettes, real and electronic. Active and passive smoking both are equally bad for your heart. If you smoke, quit, and don’t spend time around other smokers as well. Don’t try to switch to less harmful alternatives, in fact try to quit it completely because it keeps your body free of toxins.
9.Do more of what you love. Managing stress in a healthy way is very important, switch to meditation, yoga, or exercise, or just anything you love. Try to spend time with people you’re close to. Talk and laugh with each other. It’s beneficial for your emotional health and heart as well.
10.Celebrate every step. Making changes like all the above takes time, dedication and effort. Think about the progress and not the end result. Reward yourself for every positive step to keep you motivated. Take your friend’s and family’s to support you and join in, too. This will eventually be better for your heart.