Tips For A Healthy Heart By Top Heart Surgeon
Aging puts a strain on the heart, which is not something that should be aggravated by a sedentary lifestyle. Cardiovascular disease is a leading cause of death worldwide. The danger of developing cardiac problems is influenced by a number of variables. Fortunately, some of these are under one’s control. A healthy lifestyle and some changes in routine can help one keep their heart healthy.
In this blog, Dr. Sujay Shad, the top heart surgeon in Delhi, discusses some tips that can help keep cardiovascular diseases at bay.
- Quit smoking
Smoking increases the risk of a heart attack by narrowing the blood arteries that travel to and from the heart. Stop smoking to maintain a healthy heart.
- Exercise
Maintaining an active lifestyle can lower the risk of heart disease. Exercising with high-intensity methods, including aerobics, zumba, yoga, swimming, brisk walking, jogging, and outdoor games, raises the heart rate and improves overall health.
- Maintain a healthy weight
Obesity can elevate the risk of developing heart disease. Maintain a balanced, healthful diet that is low in fat and sugar and contains lots of fruit and vegetables.
- Consume more fibre
Experts suggest that the risk of developing heart disease can be lowered by eating at least 30 grams of fiber daily. Lower levels of LDL, or “bad cholesterol,” can be achieved by eating a diet high in soluble fiber. Oats, barley, apples, pears, and avocados are other excellent sources of soluble fiber.
- Reduce saturated fat
Consuming an excessive amount of foods high in saturated fat can increase blood cholesterol levels and develop the risk of cardiovascular diseases.
- Switch to healthier oil
Refined oil can increase LDL levels and result in plaque buildup. Nutritionists suggest switching to healthier options like olive, peanut, sesame, or mustard oil.
- Reduce sodium intake
Researchers have long recognized that salt contributes to hypertension. Therefore, it is advised to limit the use of salt and replace it with other ingredients like herbs and spices to give the food more flavor.
- Eat dark chocolate
Dark chocolate is rich in flavonoids and antioxidants, which are known to reduce the risk of cardiovascular diseases. Eating dark chocolate in moderation can satisfy sweet cravings without hampering one’s health.
- Limit booze intake
Reduce the amount of alcohol and stay away from drinking binges. Red wine is a better option than heavy drinks on occasions when one wants to have a joyful heart. Consuming alcohol in moderation has been shown to assist in the elevation of HDL, sometimes known as “good cholesterol.”
- Have a nut-and-seed snack
Including good unsaturated fats into the diet by snacking on a variety of unsalted nuts and seeds (in moderate amounts) not only helps one feel satisfied for a longer period of time, but it also contributes to a reduction in overall cholesterol levels.
For more such tips, keep reading our blogs, and for any heart-related problem, consult Dr. Sujay Shad at Sir Ganga Ram Hospital, Delhi.
