Cardiovascular disease is the leading cause of mortality worldwide, claiming the lives of an estimated 17.9 million people per year, according to the World Health Organisation’s case study.
So on this special occasion of World Heart Day celebrated on 29 September every year, we’d like to highlight the most important & executable tips that you can follow to live a healthy lifestyle- freeing your heart from worries.
The major risk factors include high blood pressure, high cholesterol, and smoking, but there are several additional medical problems and hazardous habits that might raise your chances of acquiring the illness.
Which can include being diabetic, overweight, having a poor diet, not exercising and drinking excessive alcohol.
You shall focus on keeping your heart healthy on a daily basis
Five factors can have a significant influence on your heart: what you eat, how much you walk, whether you smoke, and how well you regulate your cholesterol and blood pressure. It’s a trend to eat well for a healthy heart. Rather than concentrating on a single meal/nutrient, it focuses on what you consume over the course of a long span.
In this controlled way of eating, there’s a low amount of saturated/trans fats, salt, and added sugar. While whole grains, antioxidants, fibre, and unsaturated fats are abundant.
Eating tips for a heart-healthy diet:
Increase your intake of fruits and vegetables
A varied fruit and vegetable diet has been linked to healthier hearts and a reduced risk of heart disease.
Make the switch to whole grain
Wholegrain cereals include a higher percentage of the original grain. Therefore, it contains higher dietary fibre, vitamin E, vitamin B, and healthy fats.
Make good fat choices
Monounsaturated and polyunsaturated (omega-3 and omega-6) fats are the healthiest fats to have in your diet. Avocados, almonds, seafood, and sunflower seeds all include these healthy fats.
Instead of salt, use herbs and spices
Salt is harmful for your heart if you eat too much of it. Salt contains sodium, which can raise your chance of having high blood pressure, which is a major risk factor.
Regular exercise lowers your chances of having a heart attack or developing heart disease.
Tips on how to be more active include:
Increase your movement
Any form of physical exercise or movement is much better than none.
Set achievable objectives
Begin with small, achievable objectives and gradually increase to 30-60 minutes of moderate-intensity physical exercise like brisk walking on most days of the week.
Select activities that you enjoy
You’re more inclined to engage in physical activity if you love it.
Participate in social gatherings
Maintain your motivation by engaging in physical exercise with a group of friends or family, or even your dog.
Some really beneficial form of activities are as follows:
- Swimming
- Tai chi
- Strength training
- Walking
- Kegel exercises
