It is estimated that there are roughly 30 million heart patients in our country and 2 lac heart surgeries are performed every year. What is more disturbing is the fact that as per studies, young Indians are at a higher risk of heart diseases. This is largely due to an unhealthy lifestyle like smoking, eating foods high in salt, sugar, and transfats, lack of exercise and a sedentary lifestyle. By making changes in your daily routine, you can prevent the risk of heart diseases.
Here are some ways by which you can ensure that your heart stays Healthy and Strong
1. Eat Healthy
Avoid taking processed and prepackaged foods since they are high in sugar and transfat.
Opt for whole grains like wheat, bajra (pearl millet), jowar (millet), makai (maize), jau (barley), ragi (finger millet), kuttu (buckwheat).
Cut down on sugar intake, especially sugary beverages and fruit juices.
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Try to eat 5 portions ( about a handful each) of fruits and vegetables a day.
Limit alcohol intake.
Have healthy fats. Oils that are good for you include olive oil, canola oil, vegetable and nut oils.
Restrict salt intake to less than 6 gm/day to lower risk of blood pressure and heart diseases.
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2. Exercise Regularly
Make sure to go for 30 minutes of exercise.
Consistent moderate intensity exercise at least 5 times a week helps strengthen your heart and burns the fat.
If you can’t fit in 30 continuous minutes of exercise, you can split it up into three 10-minute walks throughout the day.
Be more active throughout the day.
Opt for stairs as often as you can.
Take a 5-minute break after every hour you spend sitting and go for a short walk or do simple stretches.
3. Check Your Waistline
Indians are more prone to fat deposition around their waist (abdominal adiposity).
A large waist can put you at a higher risk for heart diseases.
Losing weight around your waist can be the first step towards a healthy heart.
4. Quit Smoking
Smokers have an increased risk of heart disease as compared to non-smokers.
Smoking leads to plaque deposition and thereby increases the blood pressure.
Deposition along the arteries also increases the chances of blood clotting and risk of heart diseases.
5. Monitor Your Heart Regularly
Monitor your blood sugar levels regularly, even if you are not a diabetic.
Keep a check on your blood pressure levels.
Check your cholesterol levels every 6 monthly.
Monitor your BMI every 6 monthly and try and keep your weight in the normal range.
Your heart powers your whole body, so empower it by keeping it healthy and strong. This World Heart day, take a pledge to fuel your heart by eating healthy, move your heart by exercising daily and love your heart by quitting smoking.
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Stay Healthy, Stay Happy!