According to a survey, 647,000 Americans die from heart disease every year. I am sure you aren’t shocked looking at the number especially owing to our sedentary lifestyle.
However, we all know that a good diet can keep your heart healthy. But, what else can you do to make that dub-dub sound last longer?
In this think piece, I have enlisted five things that experts suggest to have a healthy heart. To ensure the same, you should make these habits a part of your lifestyle
- Take dental hygiene seriously, especially flossing
Gum diseases are prevalently linked to heart diseases. The factors in periodontal disease are similar to that of heart diseases. This is why good dental is a satisfactory indication of your overall health.
However, this subject is still under research, the bacteria found in the mouth during gum disease is also said to be responsible for inflammation of blood vessels when moved into the bloodstream. It is said to spike the levels of C-reactive protein that is responsible for direct inflammation of blood vessels. The results can increase the risk of heart strokes.
TIP: If you do not want to be a victim of gum disease, then brush your teeth daily, without fail. You should also floss regularly because when it comes to gum diseases it is not just the cavity that you deal with.
- Move around after sitting for a while
Experts say that sitting in one place for long periods is not healthy for your health. No amount of exercise can reverse the effects of a long session of sitting down.
People with sedentary jobs should stay cautious about this.
According to research, people who spend most of their time sitting are 147 percent more likely to suffer from heart disease. These sedentary events have caused a 90 percent increase in death rates. Sitting for long periods can also increase the risk of blood clots. So, one should keep moving.
TIP: You can make small changes in your life that will help you move a little extra. Park your car far away from the office. Take the stairs instead of the elevator. A standing workstation is also very beneficial. Most importantly, do not forget to exercise every day. You can facilitate it by buying gym equipment online.
- Avoid eating trans fats. Instead, choose healthy fats.
Fats are one of the five vital nutrients that our body needs to grow. Our diet should contain saturated, polyunsaturated, and unsaturated fats. One other type of fat is present in certain food items known as trans-fat.
Trans-fat is very unhealthy and can cause risks of heart diseases or strokes. Why and how do we consume these unhealthy fats? Trans-fat is used in food to give them the desired taste and texture. It’s mostly found in packaged food items, snack foods, and fried foods.
TIP: Take a quick scan of the ingredient list on the package. Food with 0% trans-fat content or 0% partially hydrogenated oils is trans-fat free.
- Stay away from secondhand smoke
Experts say that people exposed to secondhand smoke have about 25 to 30 percent higher chances of developing heart disease.
Tobacco smoke contributes to 34000 premature heart diseases every year. Someone with health issues like high blood pressure or cholesterol has an even greater risk of developing heart disease because of secondhand smoke.
Chemicals that exist in tobacco smoke are said to develop plague building in the arteries of your heart.
TIP: Ask smokers to stop increasing environmental smoke. Use a mask to keep yourself away from secondhand smoke. Prevent your children from getting in contact with secondhand smoke.
- Sleep well and make it a priority.
Sleeping is essential for a healthy heart. People who do not get more than six hours of sleep per night are two times more likely to experience heart strokes than people who sleep regularly for six to eight hours.
Lack of sleep contributes to underlying health conditions like blood pressure and inflammation.
TIP: Be firm with your sleep schedule. Make it a priority. Try to get eight hours of sleep for most nights. If you have conditions like sleep apnea, then get yourself treated ASAP.
If you regularly follow these five tips, your heart’s health is bound to get better. Plus, it will also make you feel better and help you stay active.