Your heart works hard every second of the day, pushing blood throughout your body. It’s pumping while you exercise , sleep, and even while you read this on your computer screen. Your heart is vital to your existence, but it’s all too easy to overlook this vital organ.
Heart disease occurs when the heart and blood vessels do not work properly. It encompasses problems such as stroke, heart attack, and arrhythmia (irregular heart rhythm). According to the best cardiologist in Karachi, these diseases are usually caused by plaque buildup of cholesterol, fat, and other substances in your blood arteries. This plaque makes it more difficult for blood to reach your heart. In some situations, it can totally block blood flow which leads to heart failure or stroke.
You already know that eating a balanced diet and exercising frequently are essential for maintaining a healthy heart. But did you realize that some very common bad habits could be damaging all of your efforts?
Let’s go through heart-damaging habits that you need to know and change to keep your heart healthy.
Smoking
Many people are aware that smoking is harmful to their lungs. However, it is equally as harmful to your heart.
Along with high blood pressure and high cholesterol, smoking is one of the major risk factors for heart disease. When you inhale a cigarette, your body absorbs over 5,000 chemicals, many of which are hazardous to your health. Carbon monoxide is one such compound. Carbon monoxide causes level of oxygen to drop in red blood cells resulting in damage to the heart.
In addition, it increases cholesterol levels in the blood vessels, which is another risk factor for heart disease. It also increases blood pressure and damages blood vessels, which is not good for the heart.
Inactive Lifestyle
You may not be as active as you should be for a variety of reasons. However, regular exercise is a must for heart health. According to a study, those who don’t move enough and sit for five hours or more each day have twice the risk of heart failure as those who live an active lifestyle.
Physical activity of moderate-intensity like walking energetically or playing tennis for about 20 minutes is necessary to keep your heart work properly. It can lower your cholesterol and blood pressure, and maintain a healthy weight. Also, it can help strengthen your heart muscle, allowing it to pump more efficiently.
There are a variety of reasons that keep you not as active as you should be. Also, finding a consistent workout programmed can be difficult, whether you don’t have enough time or you get bored while working out. Here are a few basic ways to remain active:
- Prefer to walk short distances, rather than driving.
- Instead of taking the elevator, you should take stairs.
- Walk with your partner, best friend, or cat for a long time.
- Join a group to exercise, such as running or cycling club.
- Finding out a workout companion who will hold you accountable is a good idea.
Keeping Yourself Tense
Stress triggers the release of adrenaline, which alters how your body functions for a short period of time. Your heart rate and blood pressure may both increase.
Over time, staying stressed out can lead to heart attacks, strokes, and other significant consequences. Furthermore, stress can also lead to unhealthy coping behaviors such as binge eating, smoking, and heavy drinking, all of which are harmful to your heart.
It is, therefore, important to limit the amount of daily stress. Not only will your heart thank you for it but you will also feel better.
You can minimize your stress by adopting some ways mentioned below:
- Do some exercise.
- Release your mental tension by sharing your feelings with a trustworthy friend
- Listen to some music and enjoy some alone time
- Make a priority list to get done with daily tasks
- Practice yoga
Being Sleep Deprived
Your heart, like the rest of your body, requires rest. When you go asleep after a long or hectic day, your heart rate and blood pressure drops. This provides your heart with the rest it requires. The stronger your cardiovascular health, the more restful sleep you get. Not getting enough sleep causes your body to become stressed, which is an unhealthy habit for your heart.
Eating a Poor Diet
Good eating can significantly reduce your risk of heart disease. Cholesterol, blood pressure, diabetes, and being overweight are all risk factors that are directly influenced by the food you eat. By keeping track of your eating habits, you can improve the functioning of your heart.
Eating diet rich in salt, sugar, and processed food is one of the risk factors that affect the health of your heart. However, heart disease can occasionally be caused by what you don’t eat. You could be doing more harm than good if you don’t eat fruits, vegetables, whole grains, chicken, and fish.. It has been found that people who consume more fruits and vegetables with each meal have a lower risk of heart disease.
Conclusion
Your heart’s well-being begins with you.
While frequent checks with your cardiologist can help you maintain your heart health, your heart health begins at home, where you make daily decisions that affect your heart.
Your heart is always working hard for you, but a healthy, heart-centered lifestyle may make its job a bit easier and a lot more effective.
