)
It is your greatest instrument and the core of your being. But do you really take care of it? Take a moment this world heart day and make a pledge to treat your heart well, all year round.
Studies have shown that the highest mortality is caused due to heart diseases, in rural as well as urban areas in India. This depicts how imperative it is to employ a few good practices to lead a heart-healthy lifestyle.
First and foremost, it is important to get your daily dose of exercise. Whether it is by going to the gym or an early morning walk or yoga, staying active and getting fit can go a long way in reducing the risk of fatal heart diseases. Simple activities like taking the stairs, housekeeping and gardening also adds up towards your daily exercises. Cut down your TV time. The lack of movement affects blood levels of fats and sugars.
Manage your weight and stay in shape by clubbing your exercise routine with a well-balanced diet. Make saturated fat your enemy. Inculcate good eating habits by including fruits and vegetables in your diet and reduce the intake of processed food. One simple change in your eating habit can make a big difference to your overall well-being.
Tobacco and nicotine contains chemicals which harm the blood vessels and heart resulting into atherosclerosis. Quit smoking to have a healthier heart as the carbon monoxide in cigarettes interferes with your oxygen causing your heart additional pressure to supply more oxygen to compensate.
Meditate and make it a habit to cool your mind and shake off stress. Get enough sleep as its deprivation can harm your health by causing high blood pressure and diabetes. Make it a priority to get eight hours of sleep daily.
Sometimes diseases creep up when you least expect it. After crossing the age of 40, make it a habit to get a few tests done at regular intervals. Blood pressure, cholesterol levels and diabetes screenings should be made mandatory.
Another good practice is to check the food labels before you buy them. Ditch the ones that contain more than 1.5g salt per 100g. Research has shown that a high intake of salt can lead to coronary heart diseases. While it is good to avoid processed food altogether, it is more important to avoid the ones with high sodium content.
Lastly, it is not necessary to give up everything you like in order to take care of your heart. Moderation is key. Not going overboard with unhealthy habits, including drinking can curb heart ailments. You can consume a few favourable things like dark chocolate. Rich, dark chocolate while tastes delicious is also known to keep off heart diseases according to research. Find out a few things that you like which are good for you and inculcate them in your daily routine.
In the end, you need to guard your heart above all else, for it is the source of your life.
- Anaita Prabhu - Fitness Expert at Talwalkars Better Value Fitness Ltd.
Email : anaitap@talwalkars,net
