SAVING THE HEART
- E2 Correspondent
- Nov 16, 2024
- 3 min read
The heart serves as a centre to all the organs. Probably it is the most sensitive organ, and one needs to sustain the health of this organ throughout life. There are many kinds of cardiovascular diseases, and just as there are several elements and preconditions related to the diseases. Apart from genetic and hereditary elements, there are many external factors that can control or even be prevented, and these factors include lifestyle and behaviour, and this can be changed by an average person depending on his day-to-day activities. The research will mention basic ideas on how to improve your heart health.
RISK FACTORS CONTRIBUTING TO CARDIAC ILLNESS
The first step to prevention is knowledge. There have been prominent studies around the world on what more or less causes harm to the heart, and some of the known sources include:
o Hypertension
o Increased bad cholesterol
o Cigarette consumption
o Not indulging in physical activities
o Excess fat and body weight, i.e. obesity
o Chronic high glucose level in the body i.e. diabetes mellitus
o Excessive amounts of alcoholic beverages
HOW TO PROTECT AND TREAT THE HEART?
If someone wants to minimize the chances of suffering from heart disease, then protective actions need to be placed into routine daily lives, and preventative actions need to be followed in the first place.
Always have a proper diet
Eating a nutritionally balanced heart-friendly diet that aims only on unprocessed food sources sides with the fact that cooking is productive in modern society, therefore:
o Eating fruits, vegetables, grains, and healthy protein food sources should be the rule.
o Emphasising oils additional oils such as nuts, seeds, and olive oil should be the focus.
o The use of salt, sugar, and certain types should be avoided when cooking or while dining out.
Always Engage yourself in physical activities
Exercising regularly does better than damage to the heart while improving circulation levels to normal:
o It is advisable to at least target 150 minutes of moderate intensity active aerobic activity per week.
o Aim at least twice a week to complete portions of strength portions and exercises.
o Incorporate brisk walking, swimming, cycling, dance classes like Zumba, and all.
Control of stress
Stress enhances blood pressure, which also aggravated the heart:
o Engage in relaxation technique e.g. deep breathing, meditation.
o Partake of fun filled hobbies and activities.
Monitoring and prevention of problems in future
Evaluations on regular basis can solve the potential issues before they develop into full blown problems.
Make sure that you have self-check in regular intervals
Observation of vital parameters such as:
o BP
o Cholesterol
o Blood sugar levels
Boast off the cigarette
Smoking increases the chances of scarring blood vessels and resulting in heart diseases. It should arouse no surprise hence, quitting smoking is one of the best moves to avoid any chances of problems with the heart.
Alcohol In-take must also be minimal
High dosages of alcohol may be dangerous since it may cause very high blood pressure, and other health related concerns that may arise in the future. It is absolutely advisable to always adhere to the recommended measures for alcohol usage.
Tips to keep your heart strong
o Get an adequate amount of water into your body by consuming a lot of water.
o Do not sit too long. Always stand up and stretch your muscles from time to time.
o Sleep for a long time, not below 7 hours but not going beyond 9 hours at most.
o Ensure that a person’s weight is healthy by eating healthy food in a balanced manner and performing workouts on a regular basis.
