Heart disease is one of the leading causes of death in many countries. Keeping the heart healthy no matter how old you are may limit heart diseases and complications. Below are a few common ways to keep the heart healthy:
- Maintaining a healthy and ideal weight as per age and height.
- Staying away from alcohol and cigarette smoking may help an individual to have a healthy heart.
- Engaging in at least 30 minutes of exercise or walking every day may burn excess fat and increase heart pumping capacity. As per research, adults who sit less throughout the day may have a lower risk of early death, particularly from heart disease.
- Eating a heart-healthy diet that includes fruits, vegetables, whole grains, and fish.
- Avoiding excessive salt, fat, and sugar from the diet may help in better heart health. Use herbs and spices instead of salt.
- Taking necessary medications for preexisting diseases if directed by your physician
- Drinking water at regular intervals may help in keeping the body hydrated. As per health experts or dieticians, individuals may need to consume 4 to 5 liters of water daily.
- The mind-body connection is proven to affect cardiovascular health. Using deep breathing, meditation, mindfulness, prayer, or other ways to de-stress may keep the heart-healthy.
- Having a regular sleep cycle may boost immunity, which directly or indirectly maintains a healthy heart.
- Walnuts and flaxseeds are a rich source of Omega-3 fatty acids, which can help to decrease swelling in the arteries and protect the heart. They can also help to lower cholesterol levels.
- Having small frequent meals may help with portion control and curb hunger pangs.
- Sexual activity may help lower blood pressure and risk of heart disease. Research shows that a lower frequency of sexual activity is associated with higher rates of cardiovascular disease.
An important way to maintain a healthy heart is to have regular health checkups. It is also important to talk to a doctor if a person has behavioral risks (unhealthy diet, physical inactivity, use of tobacco, and alcohol), so they can help plan the lifestyle modifications to get heart health back on track.
What are the most common triggers for heart diseases?
The most common triggers for heart diseases include:
What are the common types of heart diseases?
The heart is one of the body’s most essential organs, so understanding the symptoms associated with heart disease and adopting heart-healthy lifestyle strategies may be essential for every individual. Below are the common types of heart diseases:
- Arrhythmia: The term arrhythmia describes any change in the heart’s normal electrical impulses. Arrhythmias can cause the heart to beat too quickly, too slowly, or irregularly, resulting in a broad range of symptoms. Arrhythmia is one of the most common heart conditions.
- Heart valve disease: The heart has four valves that work in unison to make sure that blood is pumped in the proper direction. Heart valve disease can occur when one or more of your four heart valves do not work correctly. The valves may either narrow down and obstruct the blood movement from one chamber to another, or it may grow floppy and cause backflow of blood in the heart. Both conditions increase the workload on the heart, tiring the heart out.
- Coronary heart disease (CHD): It is among the most common type of heart disease. CHD happens when plaque grows in the walls of the coronary arteries and limits the blood flow to the heart’s muscle. CHD may ultimately lead to a heart attack.
- Heart failure: It is a heart condition in which the heart’s pumping capacity is not adequate to meet the demands for blood and oxygen required by the rest of the body. This can be the result of a range of conditions that lead to the weakening of the heart muscle.
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References
10 small steps for better heart health:
(https://www.health.harvard.edu/healthbeat/10-small-steps-for-better-heart-health)
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