We all know air is essential for life and in humans, it runs in every cell of our body but how does reach there? The heart. Our heart pumps oxygen throughout the body through jerk motions we call a “heartbeat”. This is why maintaining a healthy heart is important and crucial to not burden it with unnecessary fat. The heart plays a vital role in pumping oxygen-rich blood to every part of the body, ensuring the proper functioning of organs and tissues. A healthy heart is associated with a reduced risk of cardiovascular diseases, such as heart attacks and strokes. By prioritizing heart health, people can enjoy a higher quality of life and prevent potential health complications.
Factors Influencing Heart Health
There are several factors that can influence your heart health such as your lifestyle, genetics, and any related medical conditions. By lifestyle, we mean any bad habits your parents warned you about such as smoking, not exercising, poor diet, drinking alcohol, too much stress, lack of sleep, and even cracking your fingers (not really, that’s a myth). Additionally, family history, age, and certain medical conditions like hypertension and diabetes can increase the risk of heart issues. It is important to be aware of these factors and take proactive steps to mitigate risks and promote heart wellness.
Habit 1: Smoking and Its Impact on Heart Health
Smoking is a habit that poses a grave threat to heart health. According to Dr. Ranjit Jagtap, the harmful chemicals present in cigarettes can damage the blood vessels, leading to the accumulation of fatty deposits and the narrowing of arteries. This condition, known as atherosclerosis, reduces blood flow to the heart and increases the risk of heart attacks. Smoking also raises blood pressure, damages the lining of blood vessels, and promotes the formation of blood clots, further contributing to heart disease. Quitting smoking is one of the most significant steps one can take to improve heart health and overall well-being.
Tips for Quitting Smoking and Improving Heart Health
Quitting smoking can be challenging, but the benefits it can have for heart health are immense. Consider implementing the following strategies to break free from this harmful habit:
- seek support from friends, family, or support groups;
- use nicotine replacement therapy or prescribed medications;
- find healthy alternatives to cope with stress or triggers;
- engage in regular exercise to reduce cravings and boost overall well-being.
- Aiming for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, cycling, or swimming, per week.
- Including strength training exercises to build muscle and boost metabolism.
- Finding activities such as playing cricket or cycling you enjoy and making them a part of your routine will help you stay motivated and committed to maintaining a healthy heart.
- more fruits and vegetables into your meals, as they are packed with vitamins, minerals, and antioxidants.
- Whole grains over refined grains, as they provide more fiber and nutrients.
- Lean proteins like fish, poultry, beans, and legumes while limiting red meat consumption.
- Replace unhealthy fats like chips and samosas with healthy fats found in fruits, nuts, and olive oil.
- Minimize your intake of sodium and processed foods, which are often high in salt and unhealthy additives.
- Establish a consistent sleep schedule, aiming for 7-9 hours of uninterrupted sleep each night
- Create a relaxing bedtime routine that includes avoiding screens before bed, creating a comfortable sleep environment
- Engage in calming hobbies like reading or listening to soothing music
- Limit caffeine and alcohol intake, especially close to bedtime, as they can disrupt sleep patterns
- Regular exercise, a healthy diet, and stress management techniques can also contribute to better sleep
