Did you know that cardiovascular diseases are among the leading causes of death globally, claiming a life every 37 seconds in the United States alone? The heart, a muscular organ that pumps an average of 2000 gallons of blood daily, is at risk of disease if its workload is not properly managed. One effective way to manage this workload and prevent heart disease is by incorporating the pillars of health-related fitness: muscle strength, muscle endurance, flexibility, cardiovascular endurance, and a healthy body fat composition.
Regular strength training, for instance, can help manage body weight by increasing metabolic rate, thereby reducing obesity—a significant risk factor for heart disease. Similarly, exercises that improve muscle endurance—like long-distance cycling or circuit training—boost circulation and lower blood pressure, further supporting heart health. Flexibility exercises, such as yoga or Pilates, can also aid in maintaining a healthy heart by reducing stress, another contributing factor to cardiovascular disease.
Cardiovascular endurance activities like running or swimming condition the heart and lungs, increasing their efficiency and reducing the risk of heart disease. Lastly, maintaining a healthy body fat composition through a balanced diet and regular exercise helps to reduce the risk of obesity and its associated heart-related complications.
In essence, a well-rounded fitness routine that encompasses all these elements not only supports heart health but also contributes to overall well-being. It’s a testament to the power of preventative health measures and lifestyle choices in our battle against cardiovascular diseases.
To be safer, you must adopt measures to safeguard yourself from being diagnosed with cardiovascular diseases. At Heart and Vascular Care in Texas, Dr. Singh uses the valvular heart disease Plano treatments as he encourages our patients to follow heart-healthy lifestyle tips. Adopting healthy measures can be your best defense against heart diseases. Here are five sure tips to follow for a healthier heart.
1. Stick to a healthy eating pattern
Eating a healthy meal is the secret to staying healthy and living longer. A balanced diet is a medicine. Eating whole grains, nuts, fruits, vegetables, and white meat is good for your heart. Avoid or limit processed foods, red meat, and sodium-rich foods. Drink plenty of fluids and take a minimum of 2 liters of water daily.
A healthy diet will help you lower your cholesterol levels, thus reducing the risk of serious coronary heart diseases.
2. Make exercise a regular habit in your life
Don’t let the extra pounders linger, Dr. Singh advises. Excess weight puts you at risk of severe health problems, including heart disease. Come up with a realistic weight loss strategy, approach it thoroughly and stick to the master plan. Allocate a minimum of 3.5 hours a week for vigorous physical exercise.
Exercising will help you burn calories while exhausting the cholesterol that endangers your heart.
3. Create enough time to sleep and rest
When it comes to matters of health, many people tend to neglect sleep. Good quality sleep is crucial to your overall well-being. When you don’t get enough sleep, you negatively impact your heart. Just as you need rest, so does your heart. It’s recommendable to allocate eight hours of sleep each day and one day a week for rest.
During this time, your heart will reduce the workload and the risk of calcium build-up in arteries.
4. Keep your blood pressure stable
High blood pressure is one of the leading causes of cardiovascular diseases. It makes your arteries less elastic, thus decreasing blood flow in and out of the heart. Keep your blood pressure in check by exercising and eating a healthy diet, as a health professional advice.
Dr. Singh recommends that you avoid or limit drinking alcohol and smoking cigarettes which are significant contributors to high blood pressure.
5. Talk to your professional cardiologist
It is advisable to see a cardiologist in case you experience symptoms relating to cardiovascular disease. When you experience these symptoms, don’t ignore getting a check-up instantly. If your family has a history of heart disease problems, consider talking to a professional.
At Heart and Vascular Care, Dr. Singh recommends a combination of healthy lifestyle changes, prescription medication, and surgical intervention. It is not too late to stabilize your heart condition. Book your session today!
