SIMPLE MEASURES TO MAINTAIN A HEALTHY HEART
During the Covid pandemic, there was steep rise in heart disease. More incidences of fatal cardiovascular accidents were seen in young adults, because of neglect towards physical and mental health. Rise was also attributed to increase adoption of faulty habbits and lifestyle to control the stressors and having less medical screening checks.
Dr Pramod Narkhede, consultant cardiologist ,emphasize on the simple health tips to make the heart healthy.
Quit Smoking:
Smoking is major risk for cardiovascular diseases. Risk of heart attack, doubles in smoker. Smoke reduces the amount of oxygen in blood and raise blood pressure by causing damage to blood vessel lining. Quitting smoke & have an active and healthy life.
Limit your Alcohol Intake:
Increase alcohol intake cause high blood pressure, rhythm issues and weakening of heart muscle. Alcohol in moderation and limited quantities has shown benefical effects. But there is narrow line of control.
Check what you are eating:
Avoid packaged foods. Check the calories, salt, sugar, saturated fats content in the food. Maintain a healthy diet limiting fats and calories. Take more fibers and proteins in diet.
Curtail sugar and salt.:
Have healthy foods. Control your portions. Avoid distractions like TV, newspaper, mobile while eating. Avoid meals that are high in salt, fat, cholesterol, and sugars. Stay away from processed meals, junk food and sugary drinks that increase blood sugar levels and add extra calories. Eating a lot of salt contributes to high blood pressure, a major risk factor for heart problems. Do not add salt.
Exercise regularly:
Exercise 30 minutes a day for 5 times a week. It helps u to control blood sugars , fats and stress. Do brisk walks, jog, yoga, dance etc. Use stairs at every opportunity.
Exercise doing household work.:
Household chores, cleaning washing mopping floors gives a good workout. Gymming is not the only solution.
Have Enough Sleep:
Sleep is essential to keep your heart healthy. A proper sleep around 6 to 8 hours help body to rest, restore and recover. Take some simple steps to cope up with sleep issues to improve the quality of your sleep.
Stay positive and reduce stress and anxiety:
Manage stress levels. Be well connected. Keep talking, laugh, confide with your friends, family and loved ones. Maintain a positive look towards proceeding s of life.
Maintain hygiene and keep your home environment clean:
Maintain a proper hygiene and cleanliness. Properly wash hands with soap and water for minimum 20 seconds. Cover mouth with your elbow when you cough or sneeze. Wear a mask when you go outside and maintain proper social distancing. It refrain u from infections.
Know your numbers:
Keep a regular check on blood pressure, blood sugar, and cholesterol for a healthy heart. Know the optimal levels of each of these factors. Rectify if deranged.
"we believe every heartbeat matters"
