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10 Tips for a Healthy Heart

Posted by Royal Sundaram on 20 May 2020

The heart is an organ that works for your health and welfare non-stop every single day. However, in the hustle and bustle of stressful lives, people pay much attention to the well-being of their hearts. This is why heart disease is one of the most common ailments for causing death amongst men and women in the world. However, there are several measures and good habits that can make a real difference and take care of the health of the heart.

 

How to take care of your heart?

  1. Evaluate Your Risks

There are several reasons why you may develop heart diseases. Some of the common ones include high blood pressure, stress, obesity, high cholesterol, smoking habits, or a hereditary background. Understanding the causes of your problems is the first step to making improvements. So, assess, understand and take corrective actions towards them.

  1. Regular Checks

It is advisable for everyone to undergo a full body check-up. If you have a history of heart ailments in your family or are older than 40 years of age or indulge in a stressful occupation, conduct the check at least twice in a year.  In case of an existing heart ailment, visit your doctor regularly as recommended, without skipping any appointment. Also, ensure that your medical insurance offers cashless health insurance coverage for your existing or probable heart ailments.

  1. Be Fit

Those extra pounds can contribute to your risk of acquiring heart disease. Make fitness your priority. Be fit, eat a balanced and nutritious diet, and exercise regularly. Losing weight not only reduces the strain on the heart but also adds a feel-good factor to your self-esteem.

  1. Reduce Stress

The most common cause of developing any lifestyle disease is stress. Extreme pressure and poor stress management can lead to an unhealthy lifestyle, insufficient sleep, incorrect eating habits, and can add strain to your heart. Practising relaxation techniques such as meditation, yoga, sleep, indulging in hobbies, etc. can help manage stress effectively.

  1. Sleep Well

Research studies have shown that lack of sound sleep or poor sleep can lead to high blood pressure and other related ailments. A good night’s sleep can not only make you feel fresh and alert but also increase your metabolism and cure several health problems. Sleeping for 7-9 hours is ideal for young and middle-aged adults.

  1. Quit Smoking

“Smoking is injurious to health” – is an oft-repeated warning. But taking the actual steps to break a smoking habit can be difficult. Smoking can increase your blood pressure and lead to problems such as heart diseases and cancer. Further, a history of smoking can lead to high premiums on your medical insurance or cashless health insurance, adding to be an unnecessary financial burden.

  1. Reduce your Blood Pressure

Your ideal blood pressure should be around 120/80. Having high blood pressure makes your heart muscles work harder. A lower one leads to unnaturally low strain on your heart muscles. It is advisable that if you’re between 18 to 39 years of age, you should get your blood pressure checked every 3-5 years. Further, if you have high blood pressure, you should take measures to curb it. Pre-existing high blood pressure can also lead to higher premiums for your medical insurance.

  1. Physically Active

Indulging in any form of cardio exercise can keep your heart pumping favourably. Therefore, being physically active, even walking for 30 minutes five times a week can be beneficial.

  1. Manage Cholesterol

High cholesterol can build up into fat and block your arteries. Therefore, you should limit this by cutting foods such as eggs, red meat, butter, and baked goods.

  1. Get Healthy

No one ever said a nutritious, balanced diet is unhealthy. Ensure your meals are healthy and complete with proteins, healthy fats and even carbohydrates.

 

Following these tips can not only prevent the onset of heart ailments but also keep us healthy. A healthy body makes our lives much better and reduces the financial strain of medications, hospitalisations and high medical insurance premiums. As it is rightly said – “Health is Wealth.”

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