Do you know? One person dies every 33 seconds owing to a heart attack in India. So on the occasion of World Heart Day on 29th September, let’s take a pledge to take care of your heart and live a healthy life. A little change in our lifestyle and a few simple steps can make a big difference to keep your heart healthy.

What causes heart diseases?

There are many causes that can lead to cardiovascular disease and some of the few risk factors that can affect our heart are:

• Sedentary lifestyle
• Hypertension
• Diabetes
• Genetic history of heart disease
• Family history
• Stress
• Obesity
• Smoking/Alcohol
• Diet rich in Trans fats and refined sugars

Here are some healthy tips to help you take care of your heart

1) Quit smoking

Smoking increases the risk of heart disease, raises blood pressure and damage your arteries. Also According to the World Heart Federation, your risk of developing heart diseases increases by 25-30% if you are exposed to second hand smoke.  Avoid spending time around others who smokes.

2) Stay Active

Sedentary lifestyle can increase the risk of heart disease, so indulge in physical activity you enjoy like dancing, swimming or brisk walk. If you work sitting on a chair for a whole day, do take 5 minutes break every 45 minutes. You can also do LEG SWINGS for those 5 minutes.

Also Read: Healthy Lifestyle Ways 

3) Practice good dental hygiene

Brushing and flossing keeps your gums free from inflammation-causing bacteria that can raise your risk for heart disease. Have a regular dental check-up too.

4) Eat healthy

Start making small changes gradually in your diet to improve your heart. Whole grains intake by 2-4 servings per day help lower cholesterol and blood pressure, and may help prevent type 2 diabetes. Eat plenty of fruits and vegetables, fish, nuts, legumes and seeds, low fat dairy products. Cut down on your salt intake and have it wisely.

Also Read: Health Benefits of Mosambi

5) Less Stress

Stress is a part of life but avoid taking excessive stress by taking part in activities like yoga, meditation, stress buster or zumba dance. Stay connected with friends and family, find a hobby, go for fun activities. Remember – happy people live longer.

6) Get a good night sleep

Some studies says that adults need at least 7 hours of essential sleep every night to stay fit. A good sleep habits not only make you feel rejuvenate but also helps in functioning the heart efficiently.

Also Read : 5 ways to ease Baby’s Stuffy Nose For A Good Sleep

7) Maintain a healthy weight

Excess weight increases the risk of heart disease and other conditions. Check your BMI (Body Mass Index) and work on it efficiently. Eat smaller meals more often.

Also Read : About Diabetes

8) A yearly health check-up

Make sure to go for annual health check-up assessment. Pick any special occasion like birthday or anniversary to undergo tests as it will be easy to remember every year. Below are some of the important yet simple tests that is required to know the status of the heart.

Simple Tests to diagnose heart disease

• Electrocardiogram (ECG)
• Echocardiogram ( 2D Echo )
• Total Lipid Profile
• Stress test ( TMT )

*Disclaimer : The content in this post is purely meant for educational purpose only and not meant to be a replacement for a doctor consultation, nor is it a medical recommendation or prescription of treatment.

*PC : Google