Heart diseases have become a lifestyle disease today. Wrong eating habits, working while sitting, stress, smoking, alcohol, and lack of sleep all these together gradually weaken the heart.
Nowadays, most people believe that if they wake up every morning and take a 20-30 minute walk, their heart will always be healthy. Walking is indeed beneficial, but walking alone doesn't guarantee heart health. Maintaining a healthy heart requires a healthy lifestyle, including diet, exercise, sleep, stress, habits, and thinking.
Heart disease has become a lifestyle disease today. Poor eating habits, sedentary work, stress, smoking, alcohol, and lack of sleep all gradually weaken the heart. The good news is that if appropriate steps are taken in time, the risk of heart disease can be significantly reduced. So let's explore what else, besides walking, is necessary to keep the heart strong and healthy.
Apart from walking, what else is necessary to keep the heart healthy?
1. Eating right is crucial for heart health - Experts say that what you eat directly impacts your heart. Excessive fried, packaged, and sugary foods can cause fat to accumulate in your heart's arteries. Therefore, include green vegetables like spinach, gourd, okra, and carrots; fresh fruits like apples, oranges, guavas, and papayas; whole grains like oats, brown rice, lentils, chickpeas, kidney beans, and mung beans; and good fats like walnuts, flaxseeds, and olive oil in your diet.
2. Not just walking, complete exercise is necessary - Morning walk is a good start, but it is not enough to keep the heart strong, exercises beneficial for the heart are brisk walking or light running, cycling, rope jumping, yoga and pranayam, light weight training, try to do at least 150 minutes of light exercise or 75 minutes of vigorous exercise in a week.
3. Keep your weight under control - According to experts, excess weight puts extra pressure on the heart. Obesity increases the risk of high blood pressure, diabetes, and high cholesterol, which are directly linked to heart disease. Therefore, a proper diet and regular exercise are essential for keeping your weight under control. Small changes, such as avoiding late-night meals and cutting back on sweets, can make a big difference.
4. Reduce salt and sodium - Eating too much salt increases blood pressure, which is dangerous for the heart. Avoid packaged and canned foods. Consume pickles, snacks, and sauces in moderation. Use lemon, coriander, and spices to flavor your food.
5. Stay away from smoking and tobacco - Smoking hardens the heart's arteries and reduces oxygen supply. This increases the risk of heart attack and stroke significantly. If you smoke cigarettes or tobacco, quitting will be the greatest gift to your heart.
6. Don't take stress lightly - According to experts, chronic stress increases heart rate and blood pressure. Over time, this can damage the heart. Easy ways to reduce stress include deep breathing, meditation and yoga, spending time in nature, and talking openly with family and friends.
7. Get enough sleep - People who sleep less are at higher risk of heart disease. 7-8 hours of quality sleep daily rest the heart and gives the body a chance to repair itself. It's beneficial to stay away from mobile phones and television before bed.
8. Get regular health check-ups - Periodic blood pressure, sugar, and cholesterol checkups are essential. Early detection makes treatment easier.
