Tips To Keep Your Heart Healthy: Everything You Need To Know

tips for healthy heart

In this article, we will discuss best tips for healthy heart.

The heart is a muscular organ responsible for pumping blood through the blood vessels of the circulatory system. This helps in the transportation of oxygen and nutrients to all parts of the body, and also ensures that metabolic waste (like carbon dioxide) reach their proper destination.

The heart has a tremendous workload which it carries out efficiently for the most duration of its lifespan. However, it might not always be like this, and it may become weak and unable to carry out its functions efficiently. This can be due to many reasons such as a sedentary lifestyle, habits like smoking and excess alcohol consumption, or even genetic mutations and infections.

Heart diseases are one of the leading causes of unnatural death worldwide. People having chronic heart problems are forced to live a restricted life which is another downside. It is hence advisable that one should take care of their heart health by following an active lifestyle.

You can work towards keeping your heart healthy on a daily basis – it’s the little things that count. To help you in this endeavour towards better heart health, we have curated some tips you can incorporate into your life to keep your heart healthy:

Quit Smoking

Smoking causes damage to the blood vessels in the body, especially those connecting the brain and heart. It exponentially increases one’s risk of heart diseases like strokes and heart attacks. Habitual smokers are more likely to experience cardiac arrests as a result.

Smoking is known to increase heart rate and tighten the major arteries, which causes irregular heart rhythm or arrhythmia. Hence, the heart is forced to work harder to make up for the losses. Smoking has also been linked to an increase in blood pressure, causing hypertension, which also increases the risk of stroke.

People who are more susceptible to a weak heart should be particularly cautious towards smoking, as continuing to smoke will condition of the arteries. This can lead to heart failure, a condition wherein the heart is unable to pump the right amount of blood throughout your body.

Avoid Second-hand Smoke

It is not enough to just not smoke yourself, but you also need to be wary of the people around you smoking. Exposure to smoke can increase the risk of heart diseases, especially in hypertension patients. It directly harms the cardiovascular system and can cause a stroke or coronary heart disease.

Inhaling second-hand smoke meddles in the routine functioning of the heart, blood, and cardiovascular system, which makes the inhaler more susceptible to a heart attack. Even a short duration of such exposure can cause damage to the lining of your blood vessels, and make the blood platelet cells stickier (which makes it difficult to form clots to prevent bleeding).

People who already have heart diseases are more susceptible to these ill-effects and should be extra cautious in the precautions they take to prevent such instances. Even brief but common exposures to second-hand smoke can cause irreparable damage to their heart and cardiovascular system.

Maintain a Healthy Sleep Schedule

A proper sleep cycle of 7-9 hours every night is essential to prevent several health complications and also goes a long way in keeping your heart healthy. Inadequate sleep puts one at a greater risk of cardiovascular diseases, and can even lead to stroke and heart attacks.

Often, sleep apnea (a disorder in which one experiences disruptions in breathing while sleeping) has been linked to cardiovascular diseases. Insomnia has also been associated with cases of high blood pressure and heart diseases. 

However, it is not necessary that one has to have a serious sleeping disorder in order to increase their risk of heart diseases. Even mild deviations from the body requirements can lead to damage. Sleeping too little or too much can cause disruptions in biological processes like blood pressure, glucose metabolism, and inflammation, and can also be indicators of underlying health conditions.

Avoid Sitting in One Place for Long Durations

Sitting in a spot for long periods of time has detrimental effects on your health, irrespective of the fact that you exercise. This is bad news for most peoples who have day jobs that require them to sit at a desk for the entire day.

A practice you can adopt to prevent increasing the risk of heart disease is to take frequent breaks from sedentary positions. Go for a small walk around your office or house every 1-2 hours. This will be beneficial not only for your heart health, but also for your eyes (which will get a break from the screen), and for your mind which also gets some much-required rest.

Exercise regularly and avoid a couch potato lifestyle, as that will lead to an increase in your body fat content. Unhealthy habits like sitting for long durations also considerably shorten your lifespan almost as much as smoking would.

Practice Good Oral Hygiene

What you might not know is that there is a direct correlation between your dental health and heart health. The bacteria that cause periodontal diseases (gum infection, that can even damage the jawbone) also increase the risk one faces towards heart diseases.

Mouth bacteria associated with the development of this gum disease might enter into the bloodstream. This can result in an elevation in C-reactive protein, which indicates an inflammation in the blood vessels. 

Hence, one should maintain proper dental hygiene to keep the heart healthy. Floss regularly (at least once a day after eating), and brush twice daily to keep your teeth shining white and eradicate any germs wandering in your mouth.

Drink Tea Regularly

Drinking tea has actually been associated with lower risks of heart problems and stroke by reducing LDL (lipoprotein) concentration. This is the bad cholesterol that is known to clog the arteries and prevent the smooth flow of blood in the body.

Drinking tea three or more times during a week can improve your cardiovascular health and even increase your lifespan. The benefits one experiences, as a result, include an improvement in the functioning of their blood vessels, as there is lesser constriction. There is also an increase in the good cholesterol which proves to be cardiac protective.

Green tea has a somewhat greater impact than black tea when it comes to reducing one’s susceptibility to heart diseases. Nonetheless, both are rich reserves of catechins and polyphenols, powerful antioxidant compounds that also showcase potent anti-inflammatory properties.

Conclusion

The heart is the binding force that pumps blood and connects all the cells of the body. It is your responsibility to ensure that it does not overexert itself performing day-to-day actions. To do this, you have to maintain a proper lifestyle, and prevent activities that can cause damage. The tips mentioned above will help you a great deal in doing just that.