Importance of heart health and role of routine:
-
The most important lifestyle change you can make is to quit smoking.
-
Daily physical activity for 30 minutes/day with exercises like walking, cycling, and yoga.
-
Move your body throughout the day. Sitting for long periods of time could shorten your lifespan.
-
Go for a stroll on your lunch break and enjoy regular exercise in your free time.
-
Practising yoga can help you improve your balance and heart health.
-
Try strength training: Aerobic fitness is key to keeping your heart healthy. The more muscle mass you build, the more calories you burn. That can help you maintain a heart-healthy weight and fitness level. You can even try dancing, which is a great, healthy workout option.
-
Go for a walk when stressed. Even a five-minute walk can help clear your head and lower your stress levels, which is good for your heart health. Taking a half-hour walk every day is even better for your physical and mental health.
-
Take the stairs instead of the elevator.
-
Every little bit of movement adds up to better fitness.
-
Play with your dog or kids at the park, instead of just watching them.
-
Use housework as exercise: This is especially good for homemakers. Vacuuming or mopping the floors may not be as invigorating, but these activities and other household chores do get your body moving. They can give your heart a little workout while burning calories, too. Put on your favourite music and add some pep to your step while you complete your otherwise boring chores.
-
Fitness does not have to be boring. Let your inner child take the lead by enjoying an evening of roller skating, bowling, or laser tag. You can have fun while burning calories.
Exercise is effective when combined with a healthy diet and nutrition:
-
Focus on heart-friendly foods like leafy greens, nuts, and omega-3-containing fish.
-
Manage excess body fat. Excess belly fat produces higher blood pressure and unhealthy blood lipid levels. If you are carrying extra fat, it may be time to make some lifestyle adjustments. Eat fewer calories, watch your portion sizes, and include exercise in your daily regimen, something cardiologists in Hyderabad would advise you.
-
Include fibre in your diet. It can help lower your level of “bad cholesterol”, an indicator of cardiac problems. Sources of soluble fibre include beans, oats, barley, apples, pears, and avocados.
-
Make time for breakfast. The first meal of the day is an important one. Eating a nutritious breakfast every day can help you maintain a healthy diet and weight. Eat whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast, lean protein sources, such as turkey, bacon or a small serving of nuts or peanut butter, fruits and vegetables. Eat fish, which is rich in omega-3 fatty acids and can also help ward off heart disease.
-
Eat nuts like almonds, walnuts, pecans and other tree nuts. These deliver a powerful punch of heart-healthy fats, protein and fibre. Including them in your diet can help lower your risk of cardiovascular disease. Nuts are full of healthy nutrients, but also high in calories. Keep the serving size small.
-
Limit your salt intake. It is Important to reduce intake of salt, sugar, and processed foods.
-
Meditation and mindfulness techniques, sleep and rest are critical to manage stress levels.
-
Chronic stress can lead to increased risks of heart disease. When under stress, a person tends towards unhealthy eating habits, physical inactivity, excessive smoking and alcohol consumption. These actions contribute to conditions like hypertension, high cholesterol and obesity, which are major red flags for heart disease. Stress also interferes with sleep and leads to an increased risk of heart disease.
-
Managing stress helps improve sleep, which in turn supports overall cardiovascular health. Managing stress helps reduce the likelihood of these severe cardiovascular events by controlling the underlying risk factors.
In a nutshell, a lifestyle with proper diet and exercise can reduce and delay the onset of heart disease. De-stressing the mind is akin to detoxification of the body. Routine check-ups with a heart specialist near you at Star, Cardiology Hospital in Hyderabad, are recommended for people with no time or intention for a healthy life.
