Cardiovascular disease is one of the health problems that affect individuals in all countries and particularly in the rapidly developing countries such as India. However, there is this one real hope that can bring you a lot of joy: many issues related to the heart may be prevented by adopting simple and intelligent changes in your everyday life. You do not require special diets, expensive equipment or gym memberships in foreign countries, a healthier and stronger heart can be achieved only by doing everything step by step. We can discuss the things you, your family and friends can do to really make a difference, starting today.
1. Balance and Colour Balanced Meals
You will remember how our grandmothers never allowed us to skip eating rainbow meals. There's wisdom there! All the essential nutrients that are beneficial to the heart are found in fresh vegetables, fruits, grains and pulses. No more to the old white foods only.
- Some practical meal ideas:
- Dumplings prepared using millets or the whole wheat rather than just rice.
- Then a small bowl of sprouts or salad added to the lunch.
- Sparingly use the mustard oil, groundnut oil or olive oil.
One of my hints: Pack a couple of nuts and sliced fruits to serve as an afternoon snack - it is much better than fried samosas and really helps to keep you in the gym.
2. Move Your Body Every Day
The thought of exercise is so frightening to others, eh? But movement can be simple. Strolling after dinner, going up the stairs in the office rather than taking the lift or even dances on your favourite tracks-any sort of movement every day will help.
This will bring difference:
- Goal is 30 mins of exercise on most days.
- Play with your children in field.
- Yoga, stretches in the morning or bike riding around the neighbourhood.
You do not have to be a professional, or do any heavy lifting. It is to make movement a ritual and not a form of punishment.
3. Keep Stress in Check
The life nowadays is stressful, complete with deadlines, traffic, expectations, family needs. But stress is heart poison, when it is brought in.
Calmness helps. Try these methods:
- Have a little morning walk to oneself before the commotion comes on.
- Breath deeply in times of anger or panic.
- Perform basic yoga exercises or light music in night.
- Use free guided meditation applications or devotional music.
It is all right that the mind wanders away at first-keep at it. Minor details matter.
4. Stop Smoking and Drink in Moderation
Everyone is aware of this though it is better to repeat it. Smoking, even of the occasional or social variety of smoking, has a direct negative effect on blood vessels and unnecessary load on the heart. This is also true with alcohol-overindulgence in alcohol undermines the heart in the long-term.
In case you have a problem with quitting, consult a friend or a doctor. Always the most difficult thing is the initial move, but at least even to make an attempt is strong.
5. Be Watchful of Your Weight (But Not Obsessive)
Never pursue the magical figures or imitate movie stars. Rather, maintain your weight within a comfortable, healthy range of your body type. The heart will not work very hard due to overweight and obesity.
Practical steps:
- Weigh yourself on a monthly basis and not daily.
- Avoiding note, my clothes are tight or loose.
- Measuring your portion size- plan what is required to eat, but your portion size.
- Take water, butter milk or lemon juice instead of sweetened drinks or soft drinks.
6. Control Blood Pressure, Sugar and Cholesterol
These three silent killers; high blood pressure, diabetes and cholesterol usually do not even present themselves until it is too late. This is the reason behind the process of routine check-ups past 30 (or earlier, where some family history is taken, despite feeling well).
Tips to remember:
- Measure blood pressure and sugar in your local drug store or health camp.
- Take prescribed medications without missing any.
- Report if any abnormal symptoms such as headaches, excessive thirst, fatigue or dizziness to your doctor.
7. Sleep is Your Heart's Friend
TV programs, constant scrolling of social media, and the working culture at home have reduced our sleep time. Sleeplessness raises the risk of heart- that is all.
To sleep better:
- Prepare a schedule to sleep at regular time and attempt to get up early daily.
- Dinner and excessive coffee/tea at night should be avoided.
- Do not keep mobile phones close to pillow.
- Pray a little, or read a story book to sleep.
You get your heart a real rest when you sleep well.
8. Choose Happy Relationships
Poor or lonely relations have a silent impact on the cardiovascular wellbeing. Good and positive relationships are healthy and can make you feel confident and reduce stress levels.
Nurture these habits:
- Spend time at dinner.
- Exchange jokes and laughter.
- Settle disputes amicably- rage is good but never grudges on other.
- Help or encourage friends and neighbours.
The more connected you are to the happier you feel the stronger your heart is.
9. Avoid Self-Medication
It seems that most humans just pop painkillers or antibiotics without consulting the doctor automatically because they believe they will not harm them. These pills will not only damage your liver but also your heart in case of abuse.
Home remedies should also be taken sensibly whenever there are cases that are recurring and a doctor should be consulted. It is always safe to be cautious and conscious than sorry in the future.
10. Never Miss Routine Health Examination
You are 25 years old or 60 years old, then do not wait until there is an emergency to meet your doctor. Have a preventive health check-up once in a year. Early diagnosis is life-saving as far as the heart is concerned.
On your checklist you may list:
- Blood pressure, sugar, and cholesterol.
- An ECG in case of chest pains or shortness of breath.
- Conversation with the doctor regarding your family history.
Such visits are also the time to pose other health related questions that you have been procrastinating.
A Final Word: Little Things, Big Differences
Nobody wants you to change your ways of life in a day. There is nothing wrong with beginning with one or two changes and expanding upon it. That is the way true change occurs, a little bit here and there each day.
A few years back altering just a few details of my morning and eating habits not only lessened the burden of my life but also made the whole family healthier. Now even my kids constantly remind me if I miss my walking in the evening!
Don't forget that sharing is caring, send this article to your closest people. A tiny push is sometimes the only thing a person needs to start their own way to a healthier heart. Also, remember to be a subscriber to this blog if you want more easy and friendly wellness tips. Your heart, as well as your loved ones, will be grateful.
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