According to the World Health Organization, Cardiovascular diseases (CVDs)
are the world’s leading cause of mortality. It accounts for one out of every
It’s never too late to start changing your lifestyle toward a healthier
heart. Here are a few practical steps you can follow.
1. Eat a heart-healthy diet
Consuming the vitamins and minerals required by your heart lays the
groundwork for a healthy heart. Foods that promote heart health by decreasing
cholesterol, blood pressure, and inflammation include:
Greens with dark leaves
Seeds and nuts
Extra virgin olive oil
Dairy with low fat
Sodium is a subtle yet damaging element in most processed meals. It accounts
for over 80% of daily salt intake. You may be able to cut excess sodium from
your diet by minimizing your consumption of processed foods.
2. If overweight, lose weight
Obesity, particularly around the midsection, raises your risk of heart
disease. Excess weight can increase your risk of getting heart disease. It
causes illnesses such as high blood pressure, high cholesterol, and type 2
Calculating your BMI analyzes your height and weight. This determines if you
have a healthy or unhealthy amount of body fat. It is one approach to assessing
if your weight is healthy. Overweight is defined as a BMI of 25 or above. It is
connected with higher cholesterol, higher blood pressure, and an increased risk
of heart disease and stroke
3. Regular exercise
Physical activity helps to improve blood pressure and cholesterol, inactive
people can begin with minimal amounts of physical exercise. It can be a part of
their typical everyday activities. They can then increase the length, frequency,
and intensity of the exercise.
Adults should engage in at least 150 minutes of moderate physical activity
each week. Examples include climbing stairs, dancing, or completing domestic
activities that cause a small rise in heart rate.
4. Stop smoking
Tobacco use and exposure to second-hand smoke are harmful to your heart.
Quitting tobacco use is the biggest gift of health you can give your heart and
has immediate and long-term health benefits, including living up to 10 years
longer. After a year of quitting, the risk of heart disease is about half that
of a smoker. Fifteen years after quitting, the risk of heart disease is the
same as that of a non-smoker.
5. Avoid the use of alcohol
Alcohol consumption has been linked to more than 200 disease and injury conditions,
including cardiovascular diseases. There is no safe level for drinking alcohol,
so it is better to avoid drinking alcohol altogether to protect your heart.
Excess alcohol consumption can worsen health conditions, that contribute to
heart disease, like blood pressure, arrhythmias, and high cholesterol levels.
6. Have your blood pressure and blood sugar checked regularly
To maintain a healthy heart it is vital for your blood pressure, blood sugar,
and cholesterol level to be checked regularly by a health worker. Some people
do not exhibit symptoms even if they already have high blood pressure. If you
are diagnosed with hypertension or diabetes, set targets with your health
worker and take your medicines regularly. Involve your loved ones in your journey
to a healthier heart.
Talk to a doctor if you have behavioral risks (unhealthy diet, physical
inactivity, use of tobacco and alcohol) so they can help you plan the lifestyle
modifications to get your heart health back on track.