Change is an important part of living with heart disease or trying to prevent it. Heart attack and stroke survivors are often told to alter lifestyle. Some people manage to overhaul their exercise pattern, diet, and unhealthy habits with ease. The rest of us try to make changes, but don’t always succeed.
You don’t have to work on all 10 steps at once. Even if you improve just one or two of these areas, you can make yourself less likely to get heart disease. Of course, the more tips on this list you follow, the better. So let’s get started.
Here are 10 small steps to get you on the road to better cardiac health:
1. Keep the pressure off: If your blood pressure gets too high, the extra force can damage artery walls and makes it harder for blood and oxygen to get to and from your heart. The heart has to pump harder and gets worn out faster.
Get your blood pressure checked periodically. Cut back on salt, limit alcohol to no more than one to two drinks a day, favor healthy eating habits (think fruits, vegetables, whole grains, and lean protein) manage your stress, and work out. These changes are often enough to bring your blood pressure back down into the normal range.
2. Move more: To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. That includes any activity that gets you moving around and breaking a slight sweat.
Also, pay attention that even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart so break up long periods of sitting, and stand or walk while doing things like talking on the phone or watching TV.
3. Give yourself a lift: Shedding a two-pound weight a few times a day can help tone your arm muscles. When that merges with your lifestyle, start aiming for more. You can join a gym.
4. Eat one extra fruit or vegetable a day: Fruits and vegetables are inexpensive, taste good, and are good for everything from your heart, brain and to your bowels.
5. Make breakfast count: Start the day with some fruit and a serving of whole grains, like oatmeal, bran flakes, or whole-wheat toast.
6. Stop drinking your calories: Cutting out just one sugar-sweetened soda or calorie-laden coffee or tea or snack can easily save you 100 or more calories a day. Over a year, that can translate into a significant weight loss.
7. Have a handful of nuts: Walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing some instead of chips or cookies when you need a snack, adding them to salads for a healthful and tasty crunch, or using them in place of meat in pasta and other dishes.
8. Sample the fruits of the sea: If you are a non- vegetarian then eat fish or other types of seafood instead of red meat once a week. It’s good for the heart, the brain, and the waistline.
9. Ditch the cigarettes, real and electronic: Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well.
10. Count your blessings: Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions. These have been linked with better health, longer life, and greater well-being, just as their opposites — chronic anger, worry, and hostility — contribute to high blood pressure and heart disease. So, dear readers I being the cardiologist your heart doctor appeal you to pay special attention to your heart. Your heart is an inexhaustible pump so doesn’t exhaust it with your altered and deadlier lifestyle. Let’s come together to make a change in our lifestyle by adopting some of the measures enumerated by me. If you are looking for Best cardiologist in Jaipur Book you appointment