It was World Heart Day a few days and as it is our usual practice at HV Naija to keep you informed about the best lifestyle and healthy choices, we have pulled together some tips to help you care for your heart and keep you healthy. There is no doubt that our heart is gold and we should treasure it. A healthy lifestyle practice will make your heart healthier so, here are things you can do to look after your heart:
Quit smoking
One of the first steps you can take is to quit smoking if you smoke and if you don’t please don’t give it a thought and avoid second-hand smoking. It’s the best thing you can do for your heart health. Smoking is one of the main causes of coronary heart disease.
Be active
Being active reduces your risk of developing heart disease. It helps your brain and heart and keeps you young. Set up an exercise routine to help u stay active, do 150 minutes of aerobic activity every week.
Maintain a healthy weight.
Being overweight can increase your risk of heart disease. Stick to a healthy, balanced diet low in fat and sugar, with plenty of fruit and vegetables, combined with regular physical activity. Avoid junk foods, eat proper portions. Eat plenty of fibre to help lower your risk of heart disease – aim for at least 30g a day. Foods with fibre: wholemeal bread, bran, oats and wholegrain cereals, potatoes with their skins on, and plenty of fruit and veg.
Eat less saturated fat
Saturated fat increases your risk of heart disease. Eating too many foods that are high in saturated fat will raise the level of cholesterol in your blood.
Eat lots of fruits and vegetables
Eating at least 5 portions of a variety of fruit and vegetables a day helps to supply your body with the necessary nutrients that your heart needs. They’re a good source of fibre, vitamins and minerals.
Reduce salt intake
Avoid using salt at the table (adding uncooked salt to your food during dining) and try adding less to your cooking. Too much salt in the blood leads to high blood pressure. Also, watch out for ready-made foods with high salt levels, especially canned foods.
Eat More Fish
Fish is a good source of omega-3 fats which help protect against heart disease. You should eat fish at least twice a week, including a portion of oily fish. Pregnant or breastfeeding women should not have more than 2 portions of oily fish a week.
Reduce Intake of Alcohol
Alcohol contains calories. Drinking too much of alcohol place your health in danger and put u at risk of heart disease.
Have A Good Sex
Having sex can be good for your heart. Sexual activity is more than just having children and adding pleasure to your life. It also help lower your blood pressure and risk of heart disease. According to research published in the American Journal of CardiologyTrusted Source shows that a lower frequency of sexual activity is associated with higher rates of cardiovascular disease. I know to some people now it’s like a ticket to sexual adventure. But while doing that, always play safe stick to one partner.
Apart from the tips listed above, some of the other things you can do to keep your heart healthy include:
Engage in hobbies, listen to music, laugh, stretch, know your numbers, eat chocolate, take the stairs, find your happy place and laugh out loud.
A trip away from how to keep your heart healthy, do you know about heart diseases?
Heart disease refers to any condition affecting the cardiovascular system. There are several different types of heart disease, and they affect the heart and blood vessels in different ways.
Types of heart diseases
Some of the common heart diseases include:
Coronary artery disease
Congenital heart defects
Arrhythmia
Tachycardia
Bradycardia
Premature contractions
Atrial fibrillation
Dilated cardiomyopathy
Heart failure
Hypertrophic cardiomyopathy
Mitral valve regurgitation
Treatments
The treatment options will vary depending on the type of heart disease a person has, but some common strategies include making lifestyle changes, taking medications, and undergoing surgery. It is important to always seek out your doctors advice. When you feel sick or have symptoms, go see your doctor for diagnosis avoid over the counter drugs and self diagnosis and treatment.