Approximately one in every four death is as a result of heart disease. According to cardiologists, here are some effective ways to enhance your heart health:
- Enliven your diet: One of the major contributory factors towards coronary heart disease is unhealthy diet. Processed meat and carbohydrates along with food sources rich in saturated fatty acids can lead to high triglycerides level in the blood. This can also spike up cholesterol levels in the body, causing fat deposition in arteries. Replace red meat with legumes, nuts and beans as a source of protein.
Cardiologists advise individuals to obtain healthier unsaturated fats from plant sources. Eating more fruits, vegetables, and food vitamin-rich foods not only lowers LDL cholesterol levels but also prevents heart disease in the long run. Cut down on salt as well as this can lead to hypertension.
- Exercise regularly: Staying physically active benefits the heart in multiple ways. Aerobic exercises such as jogging and cycling, help burn excessive calories in the body, preventing obesity which has been greatly linked to cardiovascular disorders. Moreover, exercises also help improve blood circulation around the body, which enhances the cardiac muscle’s function. Individual who stays physically active are reported to have better blood pressure and blood glucose regulation, preventing heart problems in the future. Exercise also promote positive psychological changes, such as causing increase in arterial dilatation which reduces the risk of heart attack or abnormal cardiac rhythms. At least thirty minutes of moderate to vigorous exercise is recommended everyday.
- Quit smoking: Several studies reveal that hazardous chemical substances in cigarette smoke, such as nicotine and tar lead to tachycardia, irregular heart rhythms and damage the inner lining of blood vessels. Tobacco present in smoke, pipes and cigars is particularly harmful to the cardiac muscle. With an increase blood pressure caused by smoking, the heart muscle has to work harder and faster, which increases the risk of cardiac failure. Smoking also reduces the amount of oxygen being carried by the blood and make blood clot more easily, leading to stroke and sudden cardiac arrest. Research suggests that quitting smoking reduces the risk of heart disease by 50%.
- Stress management: The cardiovascular consequences of chronic stress can be quite detrimental. In response to psychological stress, cortisol levels increase in the body. The hormone cortisol causes an abnormal arterial stenosis whereas another stress hormones, epinephrine increases the heart rate rapidly, both of which add excessive strain on the heart muscle. Moreover, long periods of stress spike up the blood pressure as well. Overtime, these risk factors pave way for plaque buildup in arteries, leading to angina and coronary heart disease. Studies also suggest that stress also triggers inflammatory reactions in the blood vessels. Managing your stress can prevent the risk factors. Mindful meditation, yoga and self-relaxation can help reduce stress buildup.
- Limit alcohol consumption: Studies have found out that drinkers experience more irregularity in heartbeat, leading to greater tachycardia episodes. Overconsumption of alcohol also results in long-term hypertension, which further causes the thickening of arterial walls and weakened heart muscle, both of which are major risk factors for heart attack and stroke. Alcoholic beverages are also known to cause arterial fibrillation, during which the upper heart chambers quiver abnormally. This negatively impacts the normal blood flow around the body and can also cause blood clots in the heart chambers.
It is crucial to follow these steps today to ensure this miraculous life-sustaining organ continues to thrive tomorrow. We are doing our bit to educate you with these common health issues. WATCH THE VIDEO BELOW:
Content is adopted from DoctorAsky
Dr. Adeyemo Olusola is a medical graduate of Olabisi Onabanjo University, Ogun State, Nigeria along with certificate in advanced diploma in Principles of Nutrition, Management and Leadership, Dublin and Certificate in Global Health from London School of Hygiene and Tropical Medicine. He is an avid reader of books from different oases of life, expert in Medical Statistics and an award winner at both local and international level. “So many a time, I have seen people die avoidable death because of lack of knowledge or information, falling victim of fate. There is then a necessity laid on us to help arm our society to the teeth, as a healthy society cannot be detached from an informed one. Hence, there is need for healthgist.net. We hope you will have a wonderful stay on our website.”