We know that exercise and a healthy diet can keep our heart active. But what else can we do to keep our heart strong?
Here are five important things we need to do every day to help our heart work more efficiently. Incorporation of certain habits into our lifestyle and our heart health will be best for us.
Breathe effortlessly by pursuing these good habits suggested by the top cardiac surgeons:-
1. Say NO to Trans fats and YES to healthy fats.
We need both fats in our body, saturated as well as unsaturated one. The fat which we don’t need is the trans-fat. Trans fat increases the risk of heart disease or heart strokes for a lifetime. This is since trans-fat blocks the arteries by increasing the bad cholesterol levels and decreasing the good cholesterol levels. If you remove the Trans-fats from your diet, you may be able to improve the blood flow of our body. Trans fats are nothing but the fats which are found in packed baked goods, snack items, fried fast foods, which just adds flavor and texture to them.
It’s advisable to read the label of such goods, as its mentioned in the ingredient column, the percent of trans fat in the food. Try to avoid the intake of trans fat food as much as possible.
2. Flossing our teeth daily is the best practice for dental hygiene.
The heart specialist says that dental health is also important for our heart health as the people who have gum disease may often have the risk factor of heart disease. Deep study has shown that bacteria in the mouth is responsible for the development of gum disease which can move inside the bloodstream and cause an elevation in C-reactive protein, a mark for inflammation in the blood vessels. This may increase your risk of heart disease and stroke.
It’s advisable to brush our teeth twice, daily to remove the bacteria of gum disease. It’s far more than cavities when it comes to deal with gum diseases.
3. Get proper sleep at night
It’s very essential to have enough sleep to keep your heart healthy. Some of the heart specialists have mentioned that the risk of cardiovascular disease rises no matter what your age is if you don’t sleep properly.
A wide study has proven that adults over the age of 45, who sleep less than six hours, are likely to have twice the chances of heart stroke or heart attack than compared to those who sleep for six to eight hours every night.
The doctors say that people who sleep for less than eight hours can become the victim of bad health conditions. So it’s advisable to give yourself a priority and get at least 7 to 8 hours of sleep every night.
4. Avoid sitting at one place for a long time.
Research has suggested that if we keep sitting at one place for a long time, it's bad for our health no matter even if we do exercise. After studying the combined results of different observational studies that included about 800,000 people, researchers discovered that in those the people who sat the most, there was 147 percent rise in cardiovascular events and a 90 percent rise in death caused by these events. Also, sitting for an extended period of time especially when traveling regularly, it raises the risk of deep vein thrombosis, that is a blood clot.
Tip: The heart specialists advise us that we must walk after fixed intervals. You can park our vehicle a bit far away from our office and take a short walk. Ditch the escalators and opt for stairs in the office premises. And the most important one is exercise every morning.