Enough is enough now it’s high time to take health matters seriously – especially heart’s health
Let us be practical – no more talking – be the one who walks the talk
The biggest question is – are you aware of your numbers? If not then be aware of your numbers.
10 ways to prevent heart disease
Know your numbers
You must know your numbers: HDL, LDL, total cholesterol, triglycerides, fasting glucose, H1bAc, insulin levels, vitamin B12, vitamin D, BMI, blood pressure levels, and coronary calcium score.
Become a movement expert
Keep on moving no matter what sort of work you do. If you do a desk or sitting job, then you should focus more on movement. If you don’t have any option – then, at least walk for 20 to 30 minutes daily. Set a daily cardiovascular (aerobic) or exercise routine. Exercise helps in relieving stress, anxiety and makes your mood better by releasing feel-good hormones. It strengthens muscles, improves endurance and stamina, and helps maintain flexibility, balance, and stamina.
Read Labels – It is better to read labels on packed foods, canned foods, and other foodstuffs. You should read both nutrition facts and the ingredients lists as well.
Eat a Healthy Diet
Eat a plant-based diet rich in nutrients and fibers and low in fats and carbohydrates. Take high fiber and nutrients dense whole grains, legumes, vegetables, fruits, and nuts. Walk away from standard Indian diet (high salt, calories dense and low fiber, processed grains and fried foods)
Do Community work
Participate in any activity, social service, or community work – Join a book club, exercise group, health club, gymnasium, meet friends and family members, volunteer, and participate in recreational activities.
Cut down screen time
Get away from late-night screen time – shut down all gadgets – cell phones, TVs, laptops, and smartphones and get 7 to 8 hours of restful sleep every night.
Restful Sleep is Important
Remember this for life – If you don’t get enough sleep, you will become ill because sleep deprivation may lead to high blood pressure, obesity, and diabetes. These three conditions can increase the risk of heart disease and heart attacks. If you have sleep issues, ensure proper sleep hygiene and sleep habits. Set a bedtime and wake-up routine and tune your biological cycle accordingly. Address your frequent sleep problems by consulting a qualified doctor.
Change Your Habits
Change your stubborn habits – smoking and alcohol consumption. Go for a healthy alternative such as natural fruit juice rich in antioxidants and other nutrients.
Ensure Inner peacefulness
Quality sleep and inner peace can make you healthy – Spend 15 to 20 minutes daily reading, meditating, exercising, listening to music, doing yoga, and Tai Chi are proven relaxation methods and techniques. Learn the techniques to avoid flight or fight response. Pursue peacefulness by removing day-to-day stressors.
Stay at a Healthy Weight
Obesity or overweight increases the risk of heart disease. Obesity is linked to other risk factors such as high cholesterol, high triglyceride levels, high blood pressure, and diabetes. Controlling weight can lower the risk of a heart attack.
The above 10 ways to prevent heart disease works wonder if you implement all in your routine day to day life.