According to a 2020 study in the Medical Journal Armed Forces India, cardiovascular diseases strike Indians a decade earlier than the western population. For many, there is early age of onset, followed by rapid progression and high mortality rate.

 

While genetics can make you predisposed to heart diseases, your lifestyle plays a big part in it too. Making necessary lifestyle modifications in time is essential to prevent heart issues and ensure that you live a healthier life.

 

Little tweaks to your day to day routine can benefit in the long run. But, they have to be permanent in nature. Here are some tips to keep your heart healthy.

 

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Eliminate Trans Fats

According to a 2015 study by McMaster University, trans fats are linked to greater risk of early death due to heart diseases.

 

Trans fats are responsible for clogging the arteries by increasing  bad cholesterol levels (LDL) and lowering  good cholesterol levels (HDL). While many people consume trans fats without being aware, it is best to eliminate them by avoiding processed foods. You can also keep a lookout for ingredients listed as partially hydrogenated oils as this is how trans fats are mentioned on the labels.

 

Maintain Good Oral Hygiene 

According to a 2021 study presented by the American Heart Association, good dental hygiene may lower the risk of getting heart infection from bacterias found around your mouth.

 

The infection called infective endocarditis is caused by bacteria in the mouth. This infection enters the bloodstream through the mouth and tends to settle in the heart lining, blood vessels or heart valve. Keeping up dental hygiene is a must for maintaining a healthy heart too.

 

Related Post: 9 Diet Tips To Reduce Heart Risk In People With Hypertension

 

Encourage Children to Be Active

According to a 2023 study presented by the European Society of Cardiology, being inactive for long periods during childhood may increase the risk of heart attacks and strokes later in life. Even if you have a healthy weight and blood pressure, too much sitting from childhood to early adulthood can harm your heart.

 

Make sure to limit the screen time hours and make your children move. Encourage them to go outside and play, or help them take up a hobby that requires physical exertion, like swimming or martial arts. 

 

Avoid Secondhand Smoke

A 2018 study conducted by University of California reveals that breathing in secondhand tobacco smoke can lead to changes in how the heart's electricity works. These changes, called cardiac alternans, can be a sign of heart rhythm problems and sudden heart attacks.

 

Secondhand or environmental smoke is when you breathe in smoke from acigarette or tobacco product even when you are not smoking yourself. It can be harmful to your health, even if you're not the one smoking. To stay safe, try to stay away from people who are smoking, especially indoors. One major factor behind this is the chemicals emitted from cigarettes leads to the development of plaque in the arteries, which further develops blockage.

 

Related Post: Exercise And Other Heart Healthy Habits

 

Avoid Prolonged Sitting 

According to a 2020 study presented by University of California, sitting is harmful but prolonged sitting is even more harmful and can lead to early heart issues.

 

It is recommended to walk or move for 5 minutes after every hour. Desk job workers find it challenging to avoid prolonged sitting. The best way to incorporate moving could be parking your vehicle farther away from the office, use a standing workstation or conduct walking meetings, use stairs instead of elevators or lifts, wherever possible.

 

Get Regular Health Checkups 

According to a 2023 study presented by the American Heart Association, high levels of four biomarkers are predictive for the development of heart disease.

 

The four biomarkers were : N-terminal pro-B-type natriuretic peptide; high-sensitivity cardiac troponin T; growth differentiation factor-15; and insulin-like growth factor binding protein 7.

 

Regular health checkups can alarm us timely to take preventive measures and start the medications and required treatment timely.

 

Related Post: 10 Ways To Keep Your Heart Healthy In Winter

 

Maintain Overall Fitness

According to a 2023 study presented by European Society of Cardiology, physical fitness is linked with a lower likelihood of developing atrial fibrillation and stroke. 

 

You can remain fit by eating healthy and exercising regularly. Regular exercise helps strengthen the heart muscle, improve blood circulation, and lower the risk of conditions like high blood pressure, high cholesterol, and obesity, all of which can contribute to heart problems

 

Taking care of your heart is a lifelong commitment that involves making healthy choices every day. By following these seven simple steps, you can significantly reduce the risk of heart disease and enjoy a heart-healthy life.

 

Remember, small changes can lead to significant improvements in your heart's well-being, and your future self will thank you for prioritising your cardiovascular health.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of or already have any underlying condition. Taking regular health checks can help detect the condition at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.

 

With our medical professionals by your side, routine health check-ups will never be an issue. Advanced laboratory technologies back UR.Life’s Occupational Health Centers (OHC), and with highly qualified experts/technicians, we’re committed to delivering trusted and quality recommendations, modifications and advice to you.