The well known fact that our heart functions 24×7 can easily be taken for granted. A healthy heart, in one hour, produces enough energy to lift a one-tonne weight off the ground. But the studies conducted recently, it is said that 50 per cent of Indians are prone to heart diseases, in which men in their 30s at greater risk. But the good news is that few key steps can become all that you need to ensure your heart’s well-being.
TAKE A CHILL PILL.
Stressful situations are accompanied by increased heart rate and blood pressure, which increase the demand for oxygen. This additional demand may lead to chest pain. Our nervous system releases hormones that raise blood pressure which can damage the lining of our arteries. So stay positive and find ways to manage stress.
LOW FAT, CARB
Eat a well-balanced diet that includes fresh fruits, vegetables and whole grains. It is important to keep note of the total saturated fatty acids, cholesterol, fat and sodium in your everyday menu. And follow these tips — eat fruits without peeling. Have grilled, baked or roasted fish and chicken, not fried. Steam vegetables before seasoning to reduce fat intake. Limit oil to two to three teaspoons per day. Eat 30 gm raw garlic daily.
CHECK YOUR WEIGHT
Extra weight raises cholesterol level, blood pressure and increases the risk of coronary artery disease. The National Heart Lung and Blood Institute defines being overweight as having a BMI (Body Mass Index ) of over 25. Those with BMI over 30 are considered obese.
KICK THE BUTT
Smoking increases the risk of heart disease. It causes rise in blood pressure and leads to the build-up of fatty plaque in the arteries. This accelerates the formation of blood clots which causes a heart attack.
CHECK FOR DIABETES
If you are diabetic, then you are three times more likely to suffer from a coronary heart disease. Control of blood sugar levels will keep your heart safe.
Exercise burns calories, helps control cholesterol and keeps diabetes away. It also lowers blood pressure and makes the arteries more flexible. Those who actively burn about 3,500 calories a week, either at work or through exercise, live longer than those who don’t.
Excessive alcohol can trigger high blood pressure, strokes and can cause irregular heart beat.
KNOW YOUR ROOTS
If your family has a history of heart disease, precaution is a must. Risk factors such as blood pressure, diabetes, obesity are passed from one generation to another.
KNOW YOUR BP
Keep a track of your blood pressure and immediately consult your physician in case of heaviness in the chest, severe headache or uncommon bouts of anger. Blood pressure can vary with activity and age, but a healthy adult at rest generally has a systolic pressure reading between 120 and 130 and a diastolic pressure reading between 80 and 90 (or below).
Whoever thinks its tough to manage the above mentioned things in a lifestyle that we have today we must say its not for millions of people have learned to manage their time wisely and use a small part of it for their health concerns. A bit of time can change your life forever so why not start now ?