4 Easy Steps to Keep Your Heart Young and Fit
We know that heart diseases kill more men and women than any other disease, but there’s actually a lot you can do to keep your heart healthy.
There are numerous risk factors that make us prone to heart diseases. One of the important things we have learned is that each of us has significant control over most of these risk factors. And hence, to a large extent, each of us holds our cardiac fate in our own hands. Even people who have a strong genetic predisposition to heart disease can often significantly delay the onset of heart problems by adopting healthy lifestyles.
Today, before we discuss 4 of the easiest ways to keep your heart young and healthy, let us remind you that even if your heart is diseased, it is not too late for you. With crowdfunding India, you can not only get your heart treated from the best medical faculty but also choose and sustain the healthy lifestyle which you had thought was out of your reach.
Here’s our list of the 4 easiest steps to ensure that your heart doesn’t age too soon and remains forever healthy!
- Don’t Sit For Long Periods Of Time
Staying seated for long periods of time is bad for your health no matter how much exercise you do. This is bad news for the many people who sit at sedentary jobs all day. When looking at the combined results conducted by research consisting several observational studies that included nearly 800,000 people, researchers found that in those who sat the most, there was an associated 147 percent increase in cardiovascular events and a 90 percent increase in death caused by these events. In addition, sitting for long periods of time (especially when traveling) increases your risk of deep vein thrombosis (a blood clot).
What you should do: Move throughout the day. Park farther away from the office, take a few shorter walks throughout the day, take the stairs instead of the elevator whenever possible. And remember to exercise on most days.
- Get Enough Sleep
Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for a cardiovascular disease no matter your age or other health habits. One study looking at 3,000 adults over the age of 45 found that those who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night. Researchers believe sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation.
What you should do: Make sleep a priority. Get 7 to 8 hours of sleep most nights. If you have sleep apnea, you should be treated as this condition is linked to heart disease and arrhythmias. With crowdfunding in India to take care of all your bills, your health must be your priority.
- Make Exercising a Habit
Exercising four to five days a week could help benefit your heart health and also slow down aging. Scientists have time and again emphasized on the beneficial effects of exercise on one’s health. Regular exercise has been linked to better diabetes management, weight loss, or combating the mental decline in dementia patients, and according to this study exercising regularly could prevent arteries from stiffening (which happens with age), thereby aiding smooth flow of blood and reducing the risk of many heart diseases.
What you should do: Enroll yourself in a Zumba or aerobics class. Make sure you attend the classes at least 3-4 days a week. Remember that exercising moderately for 30 minutes for 4 days a week is much better and easier to maintain than doing high-intensity training for 1 hour 2 days a week and tiring yourself up so thoroughly and/or getting your muscles so sore that you have to sit back at home for the rest of the week.
- Eat Healthy Fats, Not Trans Fats
We need fats in our diet, including saturated and polyunsaturated and unsaturated fats. But we don’t need trans fat which is known to increase your risk of developing heart disease or having a stroke over a lifetime. This is because trans fat clogs your arteries by raising your bad cholesterol levels (LDL) and lowering your good cholesterol levels (HDL). By cutting them from your diet, you improve the blood flow throughout your body. So, what are trans fats? They are industry-produced fats often used in packaged baked goods, snack foods, portions of margarine and fried fast foods to add flavor and texture.
What you should do: Read the labels on all foods. Trans fat appears on the ingredients list as partially hydrogenated oils. Look for 0 percent trans fat. Make it a point to avoid eating foods with trans fat.
Use our tips and seek help from crowdfunding in India to say goodbye to a deprived and unhealthy lifestyle and welcome a healthy body and a healthier mind for the entirety of your lifetime.