Whether you are young or turning 60, married or unmarried, already a parent or planning for a kid, have a family history of heart problems or no history, you need to pay attention to the most potent risk factors for heart disease to keep your heart and your family’s heart healthy. Take a look at the pointers mentioned below to get a deeper insight into heart health.
1) Sitting too long is killing your heart:-
Sitting too long is linked with the build-up of Troponin, a type of protein that heart muscle cells release when they’re damaged. Research suggests that people who sit for more than 10 hours a day had higher Troponin levels in the body. Above-normal Troponin levels over chronic periods increase the risk for fatal heart disease.
Help your heart stay healthy with a regular exercise regimen. You don’t even have to do hard-hitting exercises to reduce some of the health risks posed by prolonged sitting. According to a study published in The Lancet found that an hour of moderate exercise a day, like a brisk walk, could counter the health risks associated with sitting for 8 or more hours a day.
When at office, try making some rules such as taking little breaks every hour or walking around your cubicle everytime you text someone.
2) Smoking kills:-
A warning that many don’t take seriously. The risk of heart disease in smokers is double than that of non-smokers. Smoking can harm your heart health in many ways including,
● Smoking damages the lining of your arteries, thus helping LDL (bad cholesterol) to penetrate the arteries.
● When nicotine reaches your brain, it stimulates the body to produce more adrenaline. It creates a “rush” as a result the smoker’s heartbeat becomes faster and blood pressure is increased.
3) Watch your sodium intake:-
It has been found that lowering sodium intake can reduce blood pressure in adults.
American Heart Association recommends that per day an individual’s sodium intake should be less than 1,500 milligrams. When we think of Sodium intake we automatically relate it to salt intake. However, salt is not the only source of Sodium. Processed meat, canned soups and vegetables, ketchup, and frozen meals are high-sodium foods that one must avoid.
4) Belly Fat is dangerous:-
Research suggests that excess belly fat is associated with an increased level of blood pressure.
The proximity of these fat cells to your liver increases production of LDL (bad cholesterol) that deposits in the arteries and can lead to heart attacks.
One can have belly fat even if he/she is not overweight, thanks to the sedentary lifestyle and poor diet choices.
5) “Let food be thy medicine, and medicine be thy food.” – Hippocrates
Don’t miss out on these factors when planning your diet plan
● High fibre:-
A diet that’s rich in soluble fibre can help cut down your cholesterol levels and keep your heart healthy. Soluble fibre reduces the levels of Low-Density Lipoprotein or LDL. Rich sources of soluble fibres include oats, fruits (such as Apples and Pears), wholegrain bread, spinach, and broccoli. As per a study by the researchers at Imperial College London, it was found that eating up to 10 portions of fruit and veggies in a day can cut the risk of heart attack.
● Good fat:-
Nuts and seeds are the best options to get good fat in your system. According to a Harvard study, snacking on a handful of nuts twice a week can reduce the risk of heart disease by 25%
6) Do Yoga:-
This ancient practice of wellness not only improves your strength, balance, and flexibility but it also helps in relieving stress. What more? It can also improve your heart health. Research published in the Journal of Evidence-Based Complementary & Alternative Medicine and another journal Cardiology in Review suggests that practicing yoga can reduce the risk of cardiovascular issues.
7) Know where the numbers are going!
Be it your sugar levels or cholesterol levels or triglycerides, check the numbers regularly. Learn about the optimal level of these numbers for your age group. If the numbers are high, visit your doctor.
8) Ayurvedic Spices & Herbs:-
Using Garlic and Turmeric in your diet can have a positive effect on your heart health.
Garlic is known to fight heart diseases; it can reduce blood pressure and bad cholesterol levels.
Turmeric, a famous Indian spice, is famous for its medicinal properties – many of which come from Curcumin. Curcumin has anti-inflammatory and antioxidant properties which play an important role in reducing the risk of heart diseases.
Ayurveda & Heart Health – Holistic Approach:-
According to Ayurvedic principles, a holistic approach to heart health can help you cut down the risk of cardiovascular diseases in the future. You can explore our Ayurvedic online store here: http://www.pankajakasthuri.in/ to know more about our 100% natural products which are packed with the goodness of herbs and natural ingredients.