Your heart functions tirelessly to pump blood to all the main organs of the body. You might not be able to live if your heart halts for few minutes. Just like all other organs in the body, your heart is also susceptible to damages. If the heart doesn’t function properly, the blood supply to the entire body might get compromised, and the organs would be left without oxygen and nutrition. Hence, it is significant to take good care of your heart. Making slight changes in some of your normal habits can make a huge difference in the general health of your heart.
Here are some measures suggested by top heart specialists which can help you to watch over your heart’s health. `
1. Say no to smoking
Smoking is one of the bad habits and also one of the key risk factors for a number of heart diseases. If you’re a regular smoker, then you are at the high risk of getting heart attacks and heart stroke. According to a number of researches by cardiac surgeons in Mumbai, Quitting smoking is the single most vital thing you can do to diminish your heart complications and live longer.
2. Lessen salt intake
As per a recent study by a panel of heart surgeons, it has been revealed that excess of salt can lead to high blood pressure, which increases the risk of getting coronary heart disease. High blood pressure escalates the heart’s workload. Thus, limit consumption of salt in any form to keep your heart strong. Try not to eat foods like chips, salted nuts, frozen food, canned products, packet soups and sauce, baked beans and preserved vegetables, pizzas, and ready-to-eat meals.
3. Have a balanced diet
“A healthy diet keeps your heart beating strong and decreases the risk of getting heart attacks”, suggests Dr Bhasker Semitha, one of the renowned vascular sugeons in Mumbai. Continued fasting or crash dieting can weaken your sensitive heart muscles and further damage your heart. Therefore, as a substitute to dieting, you can simply avoid all fried and processed foods such as chips, aerated soft drinks and junk foods. Likewise, try to shun sugar and sweetened foods. A heart-healthy diet must encompass fresh fruits and green vegetables, omega-3 rich oily fish, starch-containing foods such as pasta, rice, and whole grain bread.
4. Regulate your alcohol consumption
According to a number of cardiologists, excessive alcohol consumption can really harm your heart muscles and raise the risk of heart attacks. Thus, it’s advisable to limit the intake of alcohol. If you are a male, then limit yourself to not more than two glasses of alcohol and if you’re a female, you should limit yourself to just one glass in a day.
5. Stay active
Exercise every day to stay fit and healthy. Performing physical activity at least half an hour a day will advance your oxygen uptake and diminish the risk of heart diseases. Brisk walking, yoga, swimming, jogging, and bicycling are some of the best cardiac exercises recommended by top cardiac surgeons. Staying active not only keeps your heart beating well but also develops your mental health and well-being.
6. Manage your weight
Being obese or even overweight has an impact over your health and grows the risk of serious conditions like coronary heart disease. Therefore, reduce your weight by carrying out regular physical activity and consuming healthy diet.
7. Control your blood pressure and body cholesterol levels
The higher is your blood pressure, the shorter is your life expectancy. When you have high blood pressure, then you have the greater risk of heart attack, stroke and even changes of you undergoing a heart defect surgery due to heart diseases. High levels of cholesterol in the blood can initiate plaque formation in the blood vessels, hindering the normal blood flow. You could lower your blood pressure and cholesterol levels by working out and consuming high-fiber foodstuffs.
8.Check your family history
Having a family history of heart disease also intensifies your risk of heart disease. Thus, carefully monitor your habits and abstain from smoking and drinking. Go for regular checkups and follow a healthy lifestyle.
9.Ensure that you identify the initial signs of heart disease
When you identify stiffness or any discomfort in the chest, neck or arm which doesn’t go away with rest, don’t neglect it and seek out for your heart specialist’s advice straightaway. This is because they can be signs of angina.