These days, amidst deadly diseases like cancer and liver failure, people are also struggling with heart related problems. Heart related problems have become a major cause of death in the world today. Yes, nowadays you get to hear the news of someone’s death due to heart attack from every other person. It is believed that it is difficult to prevent heart attack or stroke, but the good news is that according to the World Heart Federation, up to 80% of diseases like heart attack and stroke can be prevented.
Now you would think that for this you need to change many of your habits, but this is not the case at all. The best thing is that you do not need to change your entire life to keep your heart healthy. Sometimes small habits can make a big difference in keeping your heart healthy and strong. American experts like Dr. Vas have advised people to adopt some simple but effective habits, by adopting which you can easily take care of the heart in your life. Let us know about those 5 habits.
1. Take a short walk every day after eating: Never make the mistake of sitting immediately after eating food. Instead, make a habit of walking for 10-15 minutes. Research shows that taking a light walk after meals keeps the blood sugar level under control and reduces the pressure on the heart. Taking a short walk several times a day can be more beneficial than a long walk. This habit gradually improves blood flow and reduces swelling in the heart.
2. Eat Omega-3 rich foods instead of pills: Omega-3 fatty acids are very beneficial for the heart. But instead of oil pills, it is more beneficial to eat foods rich in them. Be sure to include salmon, walnuts, flaxseed or chia seeds in your weekly diet. Omega-3 reduces bad fat in the blood and prevents blockage in the arteries.
3. Give importance to good sleep: Sleep is not only important for rest but also for heart health. People who sleep less than six hours daily are at higher risk of heart diseases. Deep sleep keeps blood pressure under control and the arteries relax. Therefore, try to sleep at the same time every day, keep the room dark and do not watch mobile or TV before sleeping.
4. Use glass or steel bottles instead of plastic: Chemicals like BPA present in plastic bottles and containers can disrupt hormones and affect heart health. Use glass or steel bottles for water and avoid heating food in plastic utensils. This small step is good for both your heart and the environment.
5. Get regular health checkups done: Many times heart diseases progress slowly and are not detected in time. Therefore, get your blood sugar, cholesterol and blood pressure checked once or twice a year. If anyone in your family already has heart disease, then this test must be done. By getting the tests done on time, you can make necessary changes and avoid major problems.
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