Top 10 Ways to keep your Heart Healthy

Life is so busy and everyone of us rush out in such a hurry every morning, that most of us hardly take time to know how we are feeling, give importance to our diet, or are we harming ourselves etc. Our heart is one of the major organ in our body, because of which we live and in truth we do not respect it as much as we should.

Remember all those things we studied in our schools about what is a heart, what it does and how it does. It was nice to study about it, but do we remember the same things after grown up, we hardly have time to re visit isn’t it?. Take some time out today and know your heart.

Our heart is a muscular organ about a size of our fist, which pumps out blood through the network of arteries and veins known as cardiovascular system. Its a cycle of process of receiving blood from lungs and again pumping it back, into all other parts of the body, helping us to stay healthy and live. Disturbing this process or harming the cycle of heart functioning in any ways, can cause a lot of problems and heart diseases, which can be a fatal thing to live.

Life is too short to spend it with a weak heart and its important to keep it healthy as much as we can, to live happily. There are so many things in today’s world for bad heart conditions, and according to a recent survey, India has a major threat for people dying more of heart problems, the reasons being of the genetic history.

Ever asked how can I keep my heart happy and healthy? If not, than ask today. For more better answers read on. A few key things to keep your heart healthy are,

10. Regular Exercise

exercise1 Top 10 Ways to keep your Heart Healthy

Make it easy for your heart to pump out the blood for all the different parts of our body equally. Our body needs a physical activity to burn 500 to 950 calories every day. To pump up the heart rate its important to exercise regularly and exercises with cardiovascular activities will help more such as walking, swimming, cycling etc.

Exercising is a process should be done with proper guidance, else it can trigger in other wrong ways. Before starting and ending , one needs to do the warm up and slowing down exercise to allow the heart to settle down to the speed.

Its difficult to make time in the busy lives, but try to implement simple exercise in any part of your day, walk to the nearby lunch corner instead of driving down, walk to your workplace if its a walking distance, or use a manual cycle instead of those motor cycle’s, cars etc, take stairs than elevators, and in so many ways you can try to make time for exercising.

9. Control Cholesterol

Control Cholesterol Top 10 Ways to keep your Heart Healthy

Cholesterol is a lipid fat produced by the liver. There are good and bad cholesterol in our body each playing the roles of constructive and destructive. Scientifically known as LDL, HDL and Triglycerides. When the Low Density Lipoprotein (LDL) level in cells increases, it causes heart problems. On an approximate, the level of LDL should not increase more than 70%. According to a national health reading, the cholesterol rate exceeding more than 6 mmol/liter can be a risk thing for the arterial problems. The triglycerides is caused from the fat consumed through our foods and which provides energy when there is no food intake. Too much consumption’s will make the cells inactive because of the over fat consumption’s. Hypercholesterolaemia is a condition of high cholesterol levels.

Sedentary life style, alcohol, over body weight, smoking are some of the things which cause LDL. Avoid the excessive LDL by regular exercise, eating plenty of fruits and vegetables, avoid foods with saturated fats, good sleep, stopping the habit of smoking and alcohol consumption if there is any. Check with your doctor if there are any symptoms of high LDL such as leg pain when exercising, blood clots or blood ruptures, ruptured plaques, xanthomas.

8. Control Blood Pressure

Control Blood Pressure Top 10 Ways to keep your Heart Healthy

A very common thing we see among most of the population and these days most youngsters have developed this problem in an increasing rate. Blood pressure is the force of blood against the walls of the arteries. Variations in the pressure either increase or going low can cause problems to the normal heart functioning. The pressure is recorded in two ways. One is the systolic pressure (pressure when the heart is beating) and the other is the diastolic pressure (pressure when the heart is relaxing between beats).

The normal range of the blood pressure to anyone should be about with the systolic- less than 120 mm HG (upper #) and diastolic- less than 80 mm HG (lower #). Any kind of increase or decrease of this range can cause high blood pressure and low blood pressure problems, which can cause serious problems to the heart. However the rate of BP changes depending on our activities for example while we exercise it increases. So while relaxing it should come back to normal. Else there is a need to check with your doctor.

Hence it is important to keep a check on your blood pressure levels and take medicinal help if required and follow the rules to bring it back to normal. High blood pressure can cause cardiac arrest and failure.

7. Control Blood Sugar

Control Blood Sugar Top 10 Ways to keep your Heart Healthy

After the blood pressure levels it is the sugar levels, which one have to be very careful in life. The sugar or glucose transported in our bloodstream, supplies energy to all the cells in our body. Changes in the level of these glucose level in the body can affect the normal functioning of all the major parts of the body and especially the heart. When the amount of the glucose rises pancreas produces Insulin and sends into the blood. When we eat food, normally the glucose level increases and that comes down when it is produced into insulin. When the sugar level increases and do not come down it causes Hyperglycemia. Hyperglycemia also known as Diabetes, cannot make insulin or cannot respond to insulin. Hypoglycemia is a condition which causes less insulin into the blood stream. Increase or decrease in blood sugar levels can cause heart palpitations. Increase or decrease in blood sugar levels over a long period of time affects the heart rate and blood pressure through the nervous system output and can cause heart attacks. Hence make sure your sugar levels are normal. In a normal range of blood sugar it should be about fasting blood sugar level- 70-100 milligrams per deciliter and after food- 135-140 milligrams per deciliter.

6. Healthy diet

Healthy diet Top 10 Ways to keep your Heart Healthy

Its not any new thing that we already do not know, that our body needs healthy food to stay healthy and happy. Our heart is one organ which works constantly and needs special care. The food we eat can affect our body in various ways. Improper diet increases the fat and cholesterol which can cause problems in the normal functioning of the body. Apart from exercising regularly and maintaining all other things, it is an essential fact that the food we eat can produce a lot many things inside our body which can be harmful. Our body is unique and it varies from person to person. Hence one need to consume foods with less fat, less cholesterol, and foods which gives good health such as fruits, vegetables, cereals, whole grains, legumes, milk, eggs etc.

5. Quit Smoking and Alcohol

Quit Smoking and Alcohol Top 10 Ways to keep your Heart Healthy

We have heard people telling that smoking tobacco or consuming alcohol reduces their tensions and stress, but they never realize that it is only a temporary feeling. Smoking and alcohol makes a person immune to their surroundings which makes them feel free from pressure and stress. Smoking and alcohol causes liver damage and spoils the lungs. This causes the heart palpitations, high blood pressure and it also causes the hardening of the arteries. If heart stops everything stops and the life ends. Hence stop smoking and consuming alcohol excessively and save your heart today.

4. Keep a note on family history

Keep a note on family history Top 10 Ways to keep your Heart Healthy

When you visit a doctor for any issue related to the heart, the first few questions will be based on your family history. It is mainly because before finding any problem in you, the doctor wants to make sure if the problem has come from your parental side. The risk factor is more with the family history for people with heart problems. Sometimes medications and the kind of treating a patient will vary depending on the family history, if there were any heart issue related parents. Hence make sure you know about your family history of hearts and keep in mind to take care.

3.Follow your doctor’s advice

Follow your doctor’s advice Top 10 Ways to keep your Heart Healthy

When we have problems in our body, we go to a doctor and we are suppose to take certain medications. People with already with heart conditions and problems are always prescribed with medicines and are suppose to follow certain rules in order to keep themselves healthy. But many times, people with heart issues still neglect their medicines or do not follow all the doctor instructions, which in final can result to a bad impact on heart. Hence always follow your doctor’s instructions until the complete course of medicines and do not neglect even a simple thing.

2. A Good night sleep

A Good night sleep Top 10 Ways to keep your Heart Healthy

A good sleep is a way for much healthier life. You might have observed a night with less sleep makes you more grumpy in the morning, restless, tired and many other things in the next following day. While a good night sleep makes you more energized, and makes a more productive day. Not that everyday is a win-win day, but good sleep always helps you I thinking positive to face realities in your day and work towards building more. Now, let me tell you how no enough sleep can cause problem to the heart. Usually less sleep or unable to sleep is a symptom for some other health disorder. It could be a chronic problem as well. Health issues such as diabetes, high blood pressure, stress, depressions etc all can cause less sleep. We already know what kind of problems these health issues can cause to our hearts. Hence if you are not able to sleep properly check with your doctor. But there are people who deliberately skip sleep because of excessive work. Do make sure the amount of work completed when you are active and energized and the amount of work you can do while you are tired and tempered all the time. The productivity is less when doing work by skipping sleep. Hence change your patterns and adopt the strict rule of early to bed and early to rise. A healthy heart is a healthy life.

1. Positive thinking

Positive thinking Top 10 Ways to keep your Heart Healthy

Our mind and heart is as weak as a glass sometimes and it can break very easily only if you let to. Attitude is the most important thing in anyone’s life and being optimistic is a way to stay happy and healthy. Negative thoughts always is associated with bad health such as headaches, less sleep, high blood pressure, stress, depressions etc. All these kind of problems can cause problem to the heart which can cause heart attacks. Developing a positive attitude will help you to focus better and keeps you healthy.

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