The heart is one of the most important organs in the human body and to raise awareness about the organ the ‘World Heart Day’ is celebrated on September 29, annually, at the international level. Cardiovascular disease (CVD) remains the world’s number one killer, resulting in 18.6 million deaths a year.
Keeping your heart healthy is something you can work on every day.
What you eat, how much you move, whether you smoke and controlling your
cholesterol and blood pressure are five things that can have a big impact on
your heart.
Here are some of the ways to keep your heart healthy:
1. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher-calorie foods, such as meat, cheese and snack foods.
Some fruits and vegetables that are rich in soluble fiber may also help to lower your cholesterol, including citrus fruits, sweet potato, aubergine, mango and most beans and pulses.
2. Do regular exercise
Studies show that people who aren’t very active are more likely to have a heart attack than those who are. Aim to get at least 150 minutes of moderate-intensity activity a week to lower your risk of developing coronary heart disease. You can split up the 150 minutes any way you like. For instance, have a brisk 30-minute walk every lunchtime during the week.
3. Consume fewer amounts of Salt and Sugar in your diet
Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt (sodium) is an important part of a heart-healthy diet. Also, too much sugar in your diet could lead to weight gain, which can raise your blood pressure and lead to diabetes and heart disease.
Also read: World Heart Day 2021: Theme, History, Myths-Facts and More!
4. Aim for the right amount of sleep
Everyone's needs are a little different, but the National Sleep Foundation recommends that most adults get between seven and nine hours of sleep a night. It can also make you less likely to want to exercise—and that's not great for your heart, either. Sleep is also a good time for your heart to recharge, Dr. Kini says. "When you sleep, your heart rate goes down, your hormones settle down, and you're not under a lot of stress," she says. "It's good for your heart and your overall wellbeing."
5. Quit Smoking and cut back on alcohol
Smoking is one of the main causes of cardiovascular disease, and smokers are almost twice as likely to have a heart attack compared with those who have never smoked. It not only damages the lining of your arteries but reduces the amount of oxygen in your blood and raises your blood pressure.
Also, Alcohol can affect your heart by causing high blood pressure, abnormal heart rhythms and damage to the heart muscle. But you don’t have to give it up completely. Just stick to current guidelines for moderate alcohol drinking, which are two to three units a day for women and three to four for men.