Heart disease is the top cause of death worldwide for both sexes, and several medical problems might make people even more vulnerable. Fortunately, there are activities you can take to safeguard your cardiovascular health, and you can begin at any time. Treating your heart properly now requires more than just doing the same old things. Utilize the most recent developments in science, technology, and the items in your environment to help cardiovascular disease lose its ranking as the leading cause of death in men. The top 5 things you can do right now to protect that delicate organ are listed below.
5 Best ways to protect your Heart
1. Regular exercise
Maintaining an exercise routine throughout your life is essential. To maintain a healthy weight and manage stress, Corrielus advises “exercising at least 30 minutes a day, five days a week.” Start out slowly, building up to 10- to 15-minute power walks if you haven’t been exercising much.
Sanul Corrielus, M.D., a cardiologist connected to Philadelphia, Pennsylvania’s Temple University Hospital, claims that “the heart is a pump.” “Our hearts become stronger and more efficient the more we exercise.”
2. Quit flavored e-cigarettes and smoking
According to Cornelius, smoking, including exposure to secondhand smoke, is a major cause of heart disease. Many harmful chemical substances, such as carbon monoxide, tar, and arsenic, are inhaled when you smoke. These chemicals have the potential to harm your heart, veins, and lungs in an irreversible manner. And don’t fall for the lie that smoking and e-cigarettes are safe. Despite not commonly containing tobacco, many products do contain nicotine—often more nicotine than a standard cigarette.
According to Cornelius, nicotine affects the heart by creating inflammation within the body’s vessels. Additionally, it causes high blood pressure, both of which are detrimental to heart health. There is no doubt that quitting smoking can be difficult, but there are several methods you can use to make it easier.
3. Eat foods that are heart-healthy
According to Cornelius, maintaining a healthy heart requires eating a balanced diet that is free of processed foods, low in salt and trans fats, and high in whole grains, fruits, and vegetables.
You can quickly start eating better by following a few easy steps. The American Heart Association advises switching from red meat to skinless chicken and fish as well as switching from full-fat to low-fat dairy products. To create new dietary habits that will stick with you for the rest of your life.
Stock your refrigerator with fresh fruits and vegetables rather than foods composed of processed carbohydrates, advises Lisa Richards, a nutritionist, and co-author of The Ultimate Candida Diet Program.
4. Keep an Ideal Weight
The finest free protection strategies that are available to us all are exercise and a balanced diet, according to Nasreen Ibrahim, M.D., a board-certified cardiologist at Massachusetts General Hospital. “Being overweight contributes to heart disease, so it is advisable to maintain a healthy weight through Exercises and a well-balanced diet.”
Chronic illnesses like Type 2 diabetes and high blood pressure, both of which increase the risk of cardiac arrest, are also linked to obesity. A vital investment in your long-term health is reaching a healthy weight.
5. Obtain Regular Inspections
You should visit your primary care physician frequently since they are your partner in the struggle against heart disease. They’ll assist you in managing and keeping an eye on risk factors that could cause cardiac issues. They can keep an eye on your blood sugar and blood pressure and treat you as needed.
“Regular monitoring is vital,” adds Ibrahim. “Hypertension and diabetes are both risk factors for heart disease, and sometimes people might have either of these without feeling symptoms.” If necessary, your primary care physician might also recommend a specialist to you.