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Cardiologists Share 7 Tips For Young Adults To Keep Their Heart Healthy
An individual doesn’t develop heart disease in one day. It develops over several months and years. Therefore, it is crucial that you take the necessary steps that can help to keep the heart healthy. Read on as cardiologists share top 7 tips for young adults that can help them keep the heart healthy.
Tips For Young Adults To Keep Their Heart Healthy
The World Health Organisation says that cardiovascular diseases (CVDs) are the leading causes of death globally, claiming nearly 17.9 million lives each year. CVDs are a group of disorders of the heart and blood vessels. According to WHO, “More than four out of five CVD deaths are due to heart attacks and strokes, and one-third of these deaths occur prematurely in people under 70 years of age.”
Your heart is one of the most important organs of the body. It pumps oxygen and nutrients to every part of the body and therefore, it is important that you take optimal care of your care. An individual doesn’t develop heart disease in one day. It develops over several months and years. Therefore, it is crucial that you take the necessary steps that can help to keep the heart healthy.
Speaking to Times Now, Dr Sanjeeva Kumar Gupta, Consultant, Department of Cardiology at the CK Birla Hospital?, Delhi and Dr Pravin Kahale, Consultant, Cardiology at Kokilaben Dhirubhai Ambani Hospital, Mumbai shared the top 7 tips for young adults to keep their heart healthy.
Stay active
Regular physical activity helps to strengthen the heart and improves circulation. Aim for at least 30 minutes of moderate exercise, such as brisk walking, five times a week.
Eat a balanced diet
A balanced diet plays a crucial role in heart health. Incorporate more fruits, vegetables, whole grains, lean proteins, and healthy fats like omega-3s. Avoid processed foods, excessive salt, and sugary drinks, which increase the risk of heart disease. Limit foods high in unhealthy fats like deep-fried items rather go for healthy fats found in nuts, seeds, avocados, and fatty fish like salmon.
Maintain a healthy weight
Maintain ideal weight, which means avoiding excess calories and workout. A high BMI can increase the risk of coronary heart disease. Focus on maintaining a healthy weight through a balanced diet and regular exercise to keep the heart strong. Simple things like climbing stairs, aerobic exercises (like walking, running, or swimming) and strength training are good for maintaining heart health. Apart from dietary majors, it is necessary to maintain control on workout intensity.
Manage stress
Chronic stress can be harmful to your heart. High stress levels can lead to heart problems over time. It’s essential to include stress management techniques into your daily routine and lifestyle, such as mindfulness, meditation or simply setting aside time for hobbies and socialisation with friends and family.
Get enough sleep
Poor sleep is linked to heart disease. Apart from important lifestyle changes, it is very important to have a good deep sleep. It is not just the quantity but also the quality of sleep. A person must ensure that they get 7-9 hours of quality sleep every night to support overall cardiovascular health.
Manage diabetes and cholesterol
Keeping diabetes well-managed can help prevent heart attacks and strokes. Regular monitoring of blood sugar levels and following medical advice can significantly reduce cardiovascular risks. Also, adults should aim to keep their LDL (bad) cholesterol under 100 mg/dl and total cholesterol under 200 mg/dl. Monitoring cholesterol levels and making dietary adjustments can help protect the heart.
Avoid smoking
Smoking both active and passive should be avoided. If you smoke, it’s never too late to quit. Limiting alcohol consumption is also important as excessive alcohol can raise blood pressure leading to heart complications over time.
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Debosmita Ghosh author
Debosmita Ghosh is a Copy Editor with Times Now Digital. Her expertise lies in health and spirituality where she writes regularly about wellness, heal...View More
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