TOP 10 TIPS TO MAINTAIN A HEALTHY HEART

June 02, 2020 | 4 mins read time

During these unprecedented circumstances, your daily routine must have been forced to change during the lockdown and it has never been more important to focus on your physical and mental health.

Read about the top 10 tips by Best Cardiac Electrophysiologist & Interventional Cardiologist on how to keep your heart healthy:

1. Cut down on salt and eat less sugar

   Always try to fill your plate with healthy foods and avoid meals that are high in salt, fat, cholesterol, and sugars. Ditch processed meals, junk food and sugary drinks which can increase your blood sugar levels and add extra calories. Eating a lot of salt can also contribute to high blood pressure, a major risk factor for heart problems. Also, control your portions & eat mindfully without distractions like TV, newspaper, mobile.

   
   

2. Quit Smoking

   Smoking is one of the main causes of cardiovascular diseases, and smokers are almost twice as likely to have a heart attack compared with those who have never smoked. It may damage the lining of your arteries, reduce the amount of oxygen in your blood and raise your blood pressure, thus causing cardiovascular problems. Quitting smoking today & enjoy an active and healthy life.

   
   

3. Limit your Alcohol Intake

   High volume of alcohol intake can also affect your heart by causing a rise in blood pressure, abnormal heart rhythms or it may even damage the heart muscle. That does not mean that you must completely give up alcohol consumption.The key is to drink alcohol in moderation and limited quantities.

   
   

4. Exercise and don’t sit for too long at one time

   Engage yourself for at least 30 minutes of any physical activity for 5 times a week. There are few studies that show that people who are not regularly active and have a couch potato or desk jockey lifestyle seem to have an unhealthy effect on blood fats and blood sugar. Remember to always take regular breaks to move around if you have a desk job. Take up your favourite exercise today. Do brisk walks, jog, yoga, dance, or you may also take the stairs at every opportunity but do remember to maintain appropriate social distancing of 2 metres.

   
   

5. Get Enough Sleep

   It is essential to get a proper 7-8hrs sleep to keep your heart healthy. A proper sleep can help the body to rest, restore and recover. Factors like stress and anxiety can cause sleep problems but you can take some simple steps to cope up with it and improve the quality of your sleep.

   
   

6. Know your numbers

   For people with any cardiovascular ailment, it is important to keep a regular check on blood pressure, blood sugar, and cholesterol for a healthy heart. High blood pressure and cholesterol are silent killers which means that you will not know you have them unless you get tested. You should know the optimal levels of each of these factors for your sex and age group.

   
   

7. Check what you are eating

   During this time, people are eating a lot of packaged foods. Before your buy any packaged food, don’t forget to check the food and nutrition to check the calories, salt & sugar content as well as saturated fats in the food you are about to consume. Be fully aware of what you are eating. Maintaining a healthy diet with limit in saturation fats will go a long way in maintaining a healthier body and mind




8. Enjoy doing household chores

   Doing the dishes or mopping the floors may not be as invigorating as your gym sessions or Zumba class. But these activities and other household chores do get you moving by give your heart a little workout. Put your favourite music on and add some pep to your step while you complete your daily chores.

   
   

9. Stay positive and reduce stress and anxiety

   During this unprecedented circumstance, it is even more important for everyone to manage your stress levels. When your stress increases, a hormone called, cortisol, is released which affects every cell in the body, thus causing an increase in inflammation and may weaken your immune system. In this time of self-isolation, be well connected and keep talking, laugh, confide with your friends, family and loved ones. You should always maintain a positive outlook on life which helps you to stay healthier for longer.

   
   

10. Maintain hygiene and keep your home environment clean

    It is imperative to maintain a proper hygiene and keep your house clean. Make it a habit to properly wash your hands with soap and water for minimum 20 seconds. Use a tissue or cover your mouth with your elbow when you cough or sneeze. Always wear a mask when you go outside your house and maintain proper social distancing. Cleanliness of the surfaces of your house that you touch the most is particularly important, such as, doorknobs, desks, keyboards, mobile phones, your kitchen and bathroom.