Cardiovascular diseases are taking an estimated 17.9 million lives globally every year which makes it to the top. This blog is about tips to prevent heart diseases.
CVD group of diseases related to heart and blood vessels includes coronary heart diseases, hypertension, high blood pressure, blocked blood vessels and stroke.
Raised blood pressure, glucose, lipids, obesity and overweight shows the risk of Individuals for CVD. Sometimes it does not get diagnosed until one has a heart attack, angina, stroke or heart failure.
Symptoms:
- Chest pain
- shortness of breath
- numbness
- weakness
Causes:
- Diabetes
- Obesity
- High cholesterol
- Inactivity
- Stress
- Smoking
One of the misconceptions is, once one gets diagnosed with hypertension or high BP, one needs to take medicine lifelong and is followed.
But for improvement, we won’t make any unless a certain lifestyle is changed
One can manage these conditions very well and sometimes can even go off medicines totally with lifestyle and few habit changes.
Natural tips to prevent heart diseases
-
Eat healthy food
It’s important that one needs to take care of his diet. Need to avoid trans fat like fried food, packaged food, fast food etc., which can clog arteries by raising bad cholesterol(LDL) and lower good cholesterol (HDL)
Yoga and Ayurveda suggest eating healthy and balanced food.
People with heart diseases need to watch the food they are eating and maintain a healthy balance.
2. Get enough sleep
If you don’t sleep enough, you may be at a higher risk of CVD. Study shows that people who slept less than 6 hours were about twice likely to have a stroke or heart attack.
Sleeping less causes disturbance in underlying health conditions and biological processes which affect blood pressure, metabolism and prone to have inflammation.
The average sleep should be of 8 hours.
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3. Maintain activity balance
If you sit for a long time, it again may lead to CVD, weight gain which is again the risk of CVD.
Be active.
Take regular breaks.
4. Exercise/ Yoga
Regular exercise helps to keep heart healthy and active, helps to maintain weight and reduces stress.
Yoga particularly helps to reduce cholesterol, stress, improves blood circulation, helps to calm down the brain which results in better sleep.
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5. Weight loss
During stress, one tends to have emotional eating which may lead to weight gain.
6. Reduce stress
With high levels of stress, there is an increase in blood pressure and can damage the arteries. With ongoing stress, the heart has to pump blood harder means more oxygen is required. If It can’t get enough oxygen, it can lead to stroke, heart attack etc.
So adapt things which help to reduce stress. Make meditation part of daily routine, it helps to reduce stress hormones called cortisol, Keeps mind calm and tension under control.
Try to do things that you are passionate about or adopt a hobby, which helps to reduce stress.
Lastly, do things in moderation.
Avoid smoking.
The heart which is the size of the fist does so much of work for our body and it gives the company lifelong.
If you don’t take care of it, it will take over your life.
So follow these tips, look good, feel good, be healthy and happy.
