World Health Day| 6 lifestyle habits you need to change for a healthy heart and physical well-being
World Health Day: In the midst of a pandemic, a polluted planet, an increase in diseases like cancer, asthma, heart disease, on World Health Day 2022, WHO will focus global attention on the urgent actions needed to keep people and the planet healthy and foster a movement to create well-being societies.Read also – World Health Day 2022: Why a day to celebrate health – All about its history, its importance and how to celebrate it
On this occasion, Dr Tilak SuvarnaSenior Interventional Cardiologist, Asian Heart Institute, Mumbai talks about 6 lifestyle choices we need to let go of not just for a healthy heart, but also for overall physical health and long-term well-being. Also Read – 3 Things You Should Throw Away From Your Life To Stay Healthy
- Bad snacking habits:
Our poor food choices generate more health problems than physical inactivity, alcohol and smoking combined. Saturated fats and trans fats – the two types of bad fats that have been identified as potentially harmful to the heart are consumed in large amounts in our diets today. A single packet of potato chips can meet half of a person’s daily fat requirement. If you like bhujia with tea, you get high doses of salt and trans fats, as well as a high calorie count. French fries are loaded with fat. Eating a large portion exceeds the safe limit for trans fats. Most of the oils in which Indian snacks are fried contain a minimum of 13-19% saturated fat. Also Read – Benefits Of Eating Lemon: 7 Ways Lemon Should Be In Your Daily Diet
A much better option would be to avoid fried foods and choose healthy snacks such as roasted chana, fruits, multigrain cookies, dried fruits, etc. As part of a healthy diet, eat plenty of fruits and vegetables, whole grains high in fiber. , fish (preferably oily fish — at least twice a week), nuts, legumes and seeds. Choose fat-free and low-fat dairy products as well as lean meats and poultry (without skin). Limit sugary drinks.
Buy your fresh groceries from local producers and avoid highly processed foods and beverages.
- Excess salt intake:
Excess salt in the diet contributes to high blood pressure, which is a leading cause of heart disease, heart attack, and congestive heart failure. Eating too much salt causes the body to retain or retain too much water, which worsens the fluid buildup associated with heart failure.
Adults should eat less than 6 grams of salt per day, or about one teaspoon. This includes the salt in ready-to-eat foods like bread, as well as the salt you add during cooking and at the table. Children should eat less salt than adults, depending on their age. Check nutrition information on food labels and try to choose low-salt options and ingredients. Instead, flavor your food with pepper, herbs, garlic, spices or lemon juice.
- Lack of physical activity:
Lack of physical activity carries great risks, including high blood pressure, heart attacks, strokes, and other heart problems. The simplest positive change you can make to effectively improve your overall health is to start walking. A brisk walk of 30 to 40 minutes a day is flexible and has high success rates because people can stick with it.
To improve overall cardiovascular health, the American Heart Association suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity).
Environmental pollution is the number one killer in the world today. Try to walk or cycle to work at least once a week. Choose public transport. The collective participation of all will greatly contribute to reducing the pollution of our planet.
- Alcohol abuse :
Excess alcohol is linked to an increased risk of high blood pressure, high blood fat levels and heart failure. Plus, the extra calories can lead to weight gain, a threat to heart health. No amount of alcohol is good or prescribed for your health.
- Smoking and chewing tobacco:
Smoking increases the risk of developing cardiovascular diseases, including coronary heart disease and stroke. Smoking damages the lining of your arteries, causing a buildup of fatty matter (atheroma) that narrows the artery. This can cause angina, heart attack or stroke. The carbon monoxide in tobacco smoke reduces the amount of oxygen in your blood. This means your heart has to pump harder to supply the body with the oxygen it needs. It’s also bad for passive smokers.
Stress can indirectly affect your heart. Stress can raise your blood pressure, cause you to overeat, exercise less, and smoke more, increasing your risk of heart disease. Managing stress makes sense for your overall health. While it’s impossible to live your life completely stress-free, it is possible to make some lifestyle changes to reduce the harmful effects of stress on your heart. Take time to relax, indulge in a fun hobby or recreational activity, meditation, and breathing exercises that can be good stress relievers.