Heart plays a critical role in our overall health. However, we often assume that heart diseases only happen to older adults or to people who consume oily foods. However, the truth is heart diseases can affect people of any age. Hence, caring for the heart from a young age is the best way to keep heart diseases at bay. However, if you are already having an existing heart condition know the best ways to manage it.

Follow a heart healthy diet 

If you have existing heart conditions, you should follow an Indian diet chart for heart patients. The Indian diet chart for heart patients consists of healthy fats, legumes, oats, nuts, lean proteins, fish rich in omega 3 fatty acids and low dairy products that helps the body get energy and prevent further deterioration of the heart ailments. In addition, have plenty of fresh juices such as lime, kiwi, watermelon, orange, etc. They help in hydration and provide adequate Vitamin C. Don’t forget to include fruits and vegetables such as bananas, apples, grapes, carrots and beetroot.

Exercise at least 5 days a week

The American heart association recommends 150 minutes of physical activity per week, such as yoga, walking, jogging, swimming, etc. All individuals, including those who have a heart condition, must engage in physical activity. 

Exercise can make the heart muscle stronger and also help you remain slim and in shape. However, check with a cardiologist before starting any exercise program if you have a severe heart ailment.

Don’t sit for too long at a stretch

A sedentary lifestyle is a risk factor for heart diseases. In addition, it also causes obesity and diabetes. Hence one must not sit for long at a stretch. Instead, do simple stretching and avoid continuously sitting for long hours. Research indicates that people who sit for long hours are more at risk of developing cardiovascular diseases and strokes than physically active people.

Make healthy food choices

If you have existing heart conditions, you should follow an Indian diet chart for heart patients. The Indian diet chart for heart patients consists of healthy fats, legumes, oats, nuts, lean proteins, fish rich in omega 3 fatty acids and low dairy products that will help the body get energy and prevent further deterioration of the heart ailments. In addition, have plenty of fresh juices such as lime, kiwi, watermelon, orange, etc. They help in hydration and provide adequate Vitamin C. Don’t forget to include fruits and vegetables such as bananas, apples, grapes, carrots and beetroot.

Quit tobacco and limit alcohol intake

Excessive tobacco consumption and alcohol cause heart diseases and affect musculoskeletal health. One should try quitting smoking and limit alcohol intake because it directly has a connection with heart diseases and strokes. It causes thickening and narrowing of blood vessels. Lowers good cholesterol, increases the build-up of plaque and raises triglycerides.

Recommended read: Why should you keep your triglycerides in control?

Keep blood sugar levels under control

Uncontrolled blood glucose levels can damage blood vessels, increasing the risk of heart diseases. Hence, it is always recommended to keep blood glucose levels in check and get routine heart check-ups done timely.

Manage stress levels

Studies suggest that long-term stress can produce high cortisol levels, increasing blood cholesterol and blood pressure. Also, during stress people tend to eat unhealthy foods. Hence, you are recommended to follow the Indian diet chart for heart patients to prevent stress eating. Do not forget to monitor blood pressure regularly as these are common risk factors for strokes and heart diseases. In addition, stress can also cause depression. So, while working make sure to spare some time for yourself. Make the best use of weekends to de-stress, plan a trip, listen to your favourite music, spend time with your partner, watch a comedy movie, play with your kids, socialise with friends and pamper yourself.

Stay cheerful to improve heart health

Laughter is known for its potential health benefits and as the best medicine. For example, did you know laughter can prevent cardiovascular diseases? A study on cardiovascular diseases indicated that people who regularly laughed were less prone to heart diseases and strokes than those who laughed less or did not laugh. Hence, it is recommended to stay cheerful and have a good hearty laugh as much as possible.

Ensure adequate sleep

Lack of sleep raises the risk of heart diseases and strokes. Hence, an adequate 7-8 hours of sleep reduces the risk of heart diseases and other lifestyle diseases. Therefore, ensure good quality sleep to minimise the risk of heart diseases.

Conclusion

Heart diseases can happen at any age. Obesity, unhealthy eating habits, high cholesterol levels, smoking, stress, and sedentary lifestyles make younger people susceptible to heart diseases early. Therefore, experts recommend taking all necessary health measures such as following a healthy diet chart for heart patients, exercising, getting adequate sleep, and managing stress levels to start caring for the heart at a young age to live a healthy and happy life.

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- Medically Reviewed by Dhanunjay Reddy B