Attributable to cardiovascular diseases (CVDs), 1 in 3 fatalities worldwide are caused by these illnesses. With an estimated 50,000 deaths annually, cardiovascular illnesses rank as the leading cause of death in the Philippines. Heart attacks and strokes are typically brought on by a confluence of risk factors, including smoking, eating an unhealthy diet, being obese, not exercising, drinking alcohol, having high blood pressure, having diabetes, and having high cholesterol. You need some tips to take care of your heart.
It’s never too late to begin making lifestyle adjustments that will lead to a healthier heart. Here are 6 tips that can help you maintain a healthy heart.
Table of Contents
1. Eat a Heathy Diet
A diet rich in a variety of foods, such as fruits, vegetables, whole grains, legumes, and nuts, is considered heart-healthy. Reduce your intake of salty foods such as dried fish and salty meats like gammon, bacon, tocino, sausage, and hotdogs. Instead of seasoning your dish with high-sodium condiments like ketchup, fish sauce, soy sauce, or bagoong, use calamansi juice and vinegar. Steer clear of canned, processed, and quick food. Fresh fruit and vegetables should be substituted for sweetened snacks like cookies and doughnuts. If you’re thirsty, you should also replace carbonated drinks like soda and sweetened juices with water.
2. Make Sure to Lose Your Weight
A body mass index (BMI) of 25 and higher is considered overweight and obese. Conversely, central obesity, also known as adiposity, is characterized by a high waist circumference, greater than 80 cm for women and more than 90 cm for men. A larger waist circumference is linked to an increased risk of cardiovascular disease and indicates the presence of more intra-abdominal fat. Try cutting 500 calories from your regular diet. This will contribute to a weekly weight loss of roughly half to practically one kilogram.
3. Boost Your Weekly Average of Regular Exercise to at Least 2.5 Hours
Improved blood pressure, blood lipid levels (cholesterol and other), and weight control are all facilitated by physical activity. It’s better to exercise somewhat than not at all. Even as part of their regular daily activities, inactive adults might begin with modest levels of physical activity and progressively improve its length, frequency, and intensity. It is advised that adults engage in at least 150 minutes per week of moderate physical exercise (such as dancing, stair climbing, brisk walking, gardening, or domestic duties that may cause a little increase in heart rate).
4. Avoid Tobacco
Your heart will suffer if you consume tobacco products or are around secondhand smoke. Giving up tobacco usage has immediate and long-term health benefits, including the potential to extend one’s life by up to ten years, making it the greatest gift of health one can give to one’s heart. The risk of heart disease is around half that of smokers after a year of cessation. The risk of heart disease is the same as that of nonsmokers fifteen years after stopping.
5. Prohibit Alcohol
Heart-related disorders are among the more than 200 illnesses and injuries to which alcohol intake has been connected. Although the majority of Filipinos claim to only sometimes drink alcohol, binge drinking is widespread throughout the nation. Since there is no acceptable amount of alcohol to consume, it is best to abstain from alcohol completely in order to safeguard your heart.
6. Regularly Monitor Your Blood Pressure and Blood Sugar Levels
Having a healthcare professional check your blood pressure and blood sugar on a regular basis is a crucial step in maintaining heart health. Even if they already have high blood pressure, some people do not show any signs that might harm their heart. It’s crucial to discuss any behavioral concerns you may have with your healthcare provider, such as an unhealthy diet, inactivity, or use of tobacco or alcohol. This will enable them to assist you in planning the necessary lifestyle changes to restore your heart health. If you receive a diagnosis of diabetes or hypertension, work with your healthcare provider to develop goals and make sure you take your medications on time. Include the people you care about in your quest for a healthier heart.
In the End
Heart diseases can prove to be fatal to anyone’s health. However, if you follow these tips to take care of your heart, then you can promise yourself a healthy life. Your health is what matters the most and should be placed above everything else. I hope you liked reading this article. Stay tuned to Digital Gabbar for more such information-worthy articles. You should also give this one a read: 8 Fruits for a Glowing Skin That Would Leave Others in Awe