There are at least 31 million individuals with heart disease, and around 6 lakh individuals die each year. Heart disease remains in the top position for killing people worldwide. But, the good news is that, unlike other diseases, it is one of the few disorders that can be prevented by making lifestyle changes. But this lifestyle change must be permanent to achieve good heart health.
In this blog, Dr. Sujay Shad, the Top Heart Surgeon in Delhi, shares tips on having a healthy heart. Read on to learn more.
1. Reduce the Intake of Salt
Individuals who consume a higher amount of salt generally tend to have higher blood pressure, a risk factor for heart disease and stroke. A healthy individual should consume no more than 6 grams of salt daily. One should reduce the salt intake in their food and should read labels to determine the level of salt. Fast foods and processed meat products frequently have very high amounts of salt. One can reduce blood pressure by consuming less salt, but the dose of medications needed to lessen the blood pressure should also be lowered. Be on the lookout for methods to maintain a healthy heart.
2. Reduce Saturated Fat
Saturated fats are usually found in butter, pastries, biscuits, dairy fat and meat. The problem with saturated fat is that they promote atherosclerosis in the blood vessels, which leads to blockage. One should only use a minimal amount of saturated fat when cooking or instead avoid it and use unsaturated fats. Also, cutting down on meat products, such as pork, chicken skin, red meat, bacon, and ham, is essential. One should select low-fat dairy options and avoid pies, cakes, and biscuits.
3. Consume Less Sugar
Sugar is becoming hazardous as it provides junk calories, rapidly increasing obesity. Sugar is found in almost all foods. Diabetes, blood vessel disease, and heart disease can all be brought on by excessive sugar intake. Sugar is also a big contributor to tooth decay and dental cavities. Therefore, one needs to reduce sugar consumption. This is usually done by cutting the consumption of beverages, such as eating less sweetened food, i.e. pies, chocolates and candies. Since many foods are high in sugar, reading labels is also essential for maintaining heart health. Book a consultation with Dr. Sujay Shad, the Best Heart Surgeon in Delhi, at Sir Ganga Ram Hospital to learn ways of keeping the heart healthy.
4. Stop Smoking
Smoking is a major risk factor for heart disease and other health problems like cancer. Individuals who smoke are more likely to be affected by a heart attack than people who do not smoke. Nicotine is known to narrow the blood vessels, which reduces the amount of oxygen delivered to the heart. Additionally, this narrowing can cause high blood pressure, which raises the risk of kidney failure and stroke.
5. Reduce the Intake of Alcohol
Alcohol is associated with many heart problems, including high blood pressure and damage to heart muscles. Alcohol is known to lower blood cholesterol in small doses, but since some people cannot control their consumption, it could become more troublesome. Therefore, one should restrict the amount of alcohol they intake.
6. Become Physically Active
People who are not physically active are more likely to experience a wide range of health issues, such as heart disease. Any type of exercise is better than no activity. To lower the risk of heart disease, it is advised that one engages in at least 150 minutes of moderate exercise per week. For those starting, daily walking for 45–60 minutes is suggested. The main idea is to be consistent. Exercise can help lower blood sugar, cholesterol, and blood pressure, in addition to helping people lose weight.
7. Reduce the Body Weight
Obesity is not a benign condition, and it is linked to several long-term health conditions, such as heart and premature death. Obesity can be treated, but it requires effort and commitment. One can reduce their risk of developing heart disease by losing weight. Reduced calorie intake, increased physical activity, and weight loss surgery is required to lose body weight.
8. Control Stress
Another risk factor for heart disease and poor health is uncontrollable stress. One must take the necessary step to reduce stress in their life. One shouldn’t turn to alcohol to relieve stress but practice meditation, deep breathing exercises or join stress relief classes. In general, easing stress will not only improve the heart’s health, but the overall quality of life will also be improved.
9. Take Good Sleep
Nowadays, people have bad sleep habits, which increases the risk of heart disease. Too little sleep disturbs the body's hormonal balance, which creates havoc on the rest of the organs. One should get in the habit of getting at least 7-8 hours of sleep every night. Keep the bedroom free of distractions such as watching television or working on the laptop during late hours. One should go to bed on time and get up in the morning at the same time. Good sleep relieves stress, refreshes, and revitalises one for the day ahead.
Therefore, one should follow the above tips to feel better and stay active with a healthy lifestyle. Book an appointment with Dr. Sujay Shad at Sir Ganga Ram Hospital to learn more ways of keeping the heart healthy and fit. He is also known for performing the best Open Heart Surgery in Delhi. Consult the expert heart surgeon today!
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