10 Sure Ways to Keep Your Heart Healthy

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It is estimated that about 90 percent of cardiovascular deaths that happen across the world are preventable. Preventing heart failure or complications is simple. It only requires an individual to consult a heart doctor to understand how much he or she is at risk for heart diseases and then appropriately work towards managing the risks.
Here we offer you 10 simple yet effective ways to work towards getting a healthy heart and keep heart diseases at bay.


1) Know your Risk Factors

There are host of factors that are responsible for heart diseases. But quite a few which lead to a significantly higher risk of CV diseases includes – higher levels of LDL (Low Density Lipoprotein) cholesterol, low levels of HDL (High Density Cholesterol), high blood pressure, high triglycerides and diabetes.
Make it a habit to get these parameters measured on an annual basis. If there is a deviation from recommended levels / range makes sure you take a corrective action by meeting a doctor. Regular health checks help to prevent onset of any serious

2) Target Recommended Levels of Triglycerides

High levels of Triglycerides pose significant risk when it comes to CV disease. You need to be cautious that the levels do no stretch beyond the recommended goal of less than 150. The best part of controlling TG levels is that these are very much responsive to diet and lifestyle changes. You can look to cut down TG levels by as much as 50 to 70 percent by reducing intake of saturated fat and exercising regularly.

3) Regular Exercise

Brisk walking for about 30 to 60 minutes five days a week can boost physical activity and thus improve your cardiac health. This will not only strengthen your heart but improve the circulation of blood to the various organs in your body. Those suffering from diabetes, dyslipidemia or hypertension can look to cut their sugar, lipid levels and blood pressure respectively.

4) Eat More Nuts and Fish

Almonds, walnuts and pistachios are considered to lower risk factors of CV disease. Walnuts and fish are rich in omega 3 fatty acids which are proven to reduce inflammation around the arteries carrying blood to heart. A serving of pistachios can help control LDL levels in the blood. Nuts like almond and peanuts, which are rich in plant sterols inhibit cholesterol absorption in the intestine and thus help in lowering Lifestyles have become so hectic that most people have forgotten how to relax.  Research has proven that meditation helps you relax and lower your heart rate and blood pressure too.

6) Laughter is the Best Therapy

A hearty laugh has so many benefits that you really would agree that a healthy heart is all about having good fun. Laughter reduces stress and cuts down on artery inflammation and forces you to feel better. More importantly the effects are not momentary but last for full 24 hours.

7) Manage your Alcohol Intake

It is important that alcohol consumption is kept in moderation. Excessive intake of alcohol adversely impacts the health of your heart as it affects heart muscles, leads to higher blood pressure and increased weight.

8) Avoid Excessive Intake of Salt

Higher intake of salt can cause blood pressure to rise and this adversely affects the health of your heart.

9) Quit Smoking

There is no worse enemy of your heart than cigarettes. Smoking doubles the possibility of a heart attack. Once you quit smoking the risk of suffering from a heart attack is significantly cut. If you find it difficult to quit this nasty habit consult a doctor and he can guide you on some of the effective techniques to help you.

10) Enjoy a Good Social Life

Having a buddy who can join you in your exercises is a great way to remain motivated. It not only helps you enjoy the exercises but also help you sustain your habits over a longer term than if you do it all alone. Also, make it a point to spend some quality time with your friend and family which will help you add some color and flavor to your otherwise dull routine life.

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Cardiac health Institute provides the comprehensive care in the field of cardiology.  Contact them to get exceptional consultation in diagnostic and interventional cardiology.