A promise to take care of your heart
Although heart disease is one of the primary causes of death, it is not unavoidable. While some risk factors, such as family history, sex, or age, are unavoidable, Dr. Mangesh Danej Cardiologist in Pune can help. They assist you in lowering your risk factors.
Factors that can help you improve your heart health include:
1. Do not smoke or consume tobacco products.
Stopping smoking healthiest thing you can do for your heart. Even if you’re not a regular smoker, stay away from secondhand smoke.
Tobacco contains chemicals that harm your heart and blood vessels. Cigarette smoke decreases the amount of oxygen in your blood, raising your blood pressure and heart rate. The good news is that your risk of heart disease begins to decline as soon as you stop smoking, regardless of how long or how much you smoked.
A commitment to at least 30 to 60 minutes of physical activity per day
Physical activity on a daily basis can help to reduce your risk of heart disease. Physical activity helps you maintain a healthy weight and reduces your risk of developing other heart-related illnesses like high blood pressure, high cholesterol, and type 2 diabetes.
Maintain a balanced diet.
A nutritious diet can help you protect your heart, lower your blood pressure and cholesterol, and lower your risk of type 2 diabetes.
1. Fruits and vegetables
2. Beans or other legumes
3. Fish and lean meats
4. Low-fat or fat-free dairy foods
5. Whole grains
6. Healthy fats, such as olive oil
Limit intake of the following:
3. Processed carbohydrates
5. Saturated fat (found in red meat and full-fat dairy products) and trans fat (found in fried fast food, chips, baked goods)
4. Maintaining a healthy weight
Obesity, particularly belly fat, raises your risk of heart disease. High blood pressure, high cholesterol, and type 2 diabetes can all be caused by excess weight.
Even a tiny amount of weight loss is good. Losing even more weight aids in the reduction of blood pressure and cholesterol levels.
5. Get a good amount of sleep
You can do more than yawn all day if you don’t get enough sleep. Obesity, high blood pressure, heart attack, diabetes, and depression are all risk factors for people who don’t get enough sleep.
Ask your doctor if you need to be checked for sleep disorders if you feel like you’ve been getting enough sleep but are still exhausted during the day. Loud snoring, stopping breathing for brief periods of time during sleep, and waking up gasping for air are all symptoms of obstructive sleep apnea. Contact the Best Cardiologist in Pune to learn more about the ailment.
6. Manage stress
Overeating, drinking, or smoking are not effective ways to manage stress. Improve your health by engaging in physical activity, relaxation activities, or meditation.
7. Get regular health screenings
High blood pressure and cholesterol can harm your heart and blood vessels, so it’s crucial to be checked on a regular basis to see whether you need to take action.
• Blood pressure: If you’re between the ages of 18 and 39 and have high blood pressure risk factors, you’ll probably get screened once a year. A blood pressure test is also administered to people over the age of 40 once a year.
• Cholesterol levels. Adults’ cholesterol levels are typically checked every four to six years.
• Type 2 diabetes screening. Diabetes is linked to an increased risk of heart disease. Your doctor may prescribe early screening if you have risk factors for diabetes, such as being overweight or having a family history of diabetes.