A healthy heart is the most important requirement for a healthy body. These days, a huge count of population suffers from one or the other heart ailments.
Though there are many treatments available, such as medication, angioplasty, coronary bypass surgery and stent placement. But as it is said that prevention is better than cure, with just a few modifications in your lifestyle, you can prevent heart diseases. Here are some important tips that can empower you to take control of your health.
1. Make Changes in your Diet
High levels of LDL (bad cholesterol) in blood vessels cause inflammation leading to acute coronary blockage. A good step to start is to eliminate the consumption of fast foods and fried foods. Increase the intake of antioxidants and reduce eating sugar to prevent the build-up of plaque. Various studies suggest that eating vegetarian food lowers the risk of heart diseases.
2. Exercise on a Regular basis
Try out various movements and styles of exercising and adopt that suits you best. Activities such as walking, yoga, bicycling or working out in the gym offer good options. Start out slowly and then you can increase your pace. While exercising, the levels of nitric oxide are raised, which in turn opens up the arteries. This increases the flow of blood and oxygen to the heart.
3. Learn Stress Management
You might have noticed that you tend to eat unhealthy foods when you are stressed. High stress levels also cause the unbalanced secretion of hormones. There are various techniques to lower stress levels that include visualization, chaotic medication and diaphragmatic breathing. You can learn these techniques under the guidance of an expert or watching a DVD.
4. Control your Blood Pressure
There are several factors that cause high blood pressure, such as stress, magnesium deficiency, heavy metal toxicity or low vitamin D levels. An optimum blood pressure level reads 120/80 that varies during activities.
Continuous hypertension and high blood pressure can lead to heart attack
or stroke. Stress management, smoking cessation, change in eating habits and exercising are the methods to control blood pressure.
5. Cut down the Free Radicals
Increased free radicals in the body can cause cancer, premature aging and heart diseases. Antioxidants like fruits, vegetables, supplements and vitamin C and E are helpful in countering the harmful effects of free radicals.