A healthy lifestyle can make it simple to avoid all cardiac illnesses.
Every year, September 29 is observed as World Heart Day to promote awareness among people to keep everyone’s Heart healthy. As per the W.H.O. fact sheet, 17.9 million people die each year from cardiovascular diseases(CVDs), an estimated 32% of all deaths worldwide. Cardiovascular disease among all ages from young to old becoming a big concern for the World Health Organization(W.H.O.). To tackle this life-taking disease W.H.O. organize many awareness programs from time to time across the world. The top reasons behind the life-threatening cardiovascular diseases CVDs are a lazy lifestyle, too much intact of junk food, and lack of outdoor activities. The younger generation has also seen it spread quickly in the last ten years because of too much indoor activities, thanks to social media platforms.
As per research works done on cardiovascular diseases CVD deaths, it’s observed that four out of five deaths are due to heart attacks and strokes. Where one-third of the deaths occur in people under the age of 70 before the disease matured fully.
Medical experts always advise to take a yearly whole body check-up and maintain a healthy life style with regular fitness routine.
Five practices that may keep your heart healthy
Number 1. Exercise Regularly
To keep your heart healthier do exercise regularly for at least 15 minutes a day
preferably in an open space. Walking, swimming and cycling are good outdoor
practices to keep anyone’s heart healthy. Yoga and meditation are also effective
practices in maintaining a healthy body in and out.
Number 2. Always Avoid Junk Foods
Junk foods are considered unhealthy and cause many complications in the human body. Too
much intact of deep fried food, with excess sugar and salt is linked with an
increased risk of experiencing heart diseases. It may increase your risk of
cardiac arrest.
Number 3. Always have a sound sleep
Poor sleep can hurt your heart. For better sleep, get enough natural light and air, especially earlier in the day. Poor sleep can lead to heart and circulatory diseases. So, it is probably a good practice to maintain proper sleep of 6-8 hours at night.
Number 4. Always Take healthy diets
To avoid heart diseases one must focus on foods that are rich in Omega-3 fatty acids, and fiber, and full of heart-friendly Vitamins and Minerals.
Some foods to maintain a healthy heart
| Foods Type | Name | Vitamins/Minerals |
| Vegetables | Broccoli, Carrots, Spinach, Green Beans, Garlic, Lettuce, Mustard Greens, Garlic, Squash, Asparagus, Sweet Potatoes, Tomatoes, Peppers etc. | Soluble Fiber, Antioxidants, Potassium, Magnesium, Folate, Vitamin C, Vitamin B6 etc. |
| Fruits | Berries, Apples, Oranges, Cherries, Walnuts, Almonds etc. | Beta-Carotene, Potassium, Magnesium, Phytonutrients and Soluble Fiber etc. |
| Grains/Plant Based | Oatmeal, Flax Seeds, Chia Seeds, Soybean etc. | Omega-3 Fatty Acids, Phytoestrogens, Fiber etc. |
| Oil | Olive Oil | monounsaturated fatty acids. |
| Fishes | Salmon, Tuna etc. | Omega-3 Fatty Acids |
| Chocolates | Dark Chocolate | Fiber, Proteins etc. |
Number 5 Whole body check-up at least once a year
To avoid cardiovascular and related diseases everyone should consult with health
specialists regularly. Checking blood sugar and blood pressure level
are on regular intervals is a must to avoid health complications. To get a better idea of the heart one can go for an electrocardiogram(ECG) under the supervision of the Doctor.
Disclaimer: Consult your Doctor for a healthier cardiovascular system.
