To lead the best life, it is necessary to have a healthy heart. A healthy heart will help you to lead a healthy and active life. Being an epicentre of our health our heart works round the clock to power our circulatory system and supply all the essential nutrients to cells around the body. However, in such a case it is widely necessary to keep a tab on the health of our heart, as it deserves proper care to do its job so that we could enjoy our life to the fullest.
Many people consider that heart disease is a problem for men, but it is not true, as women worldwide to suffering the heat of not having a healthy heart. According to studies, it has been observed that almost two-thirds of women who died suddenly of coronary heart disease had no symptoms of heart-related problems before they died. With such uncertainty with heart, it is solely important that we should perform regular check-ups and understand the seriousness of having a healthy heart.
Heart disease is a type of cardiovascular disease, which affects our heart and blood vessels. The most common one which is considered is coronary artery disease or CAD, which affects the blood vessels that supply the heart muscle and is most commonly associated with heart attacks. Whereas another type of heart disease is known as cerebrovascular disease, which affects the blood vessels of the brain, thus making it most commonly associated with strokes.
Both of these diseases mentioned above occur when hard patches that are called plaques, build up in the blood vessels that supply blood to the heart. A fat-like substance found in the blood is plaque which is made of cholesterol, the building of plaque narrows the blood vessels of the heart, thus making it less flexible causing atherosclerosis. In such a case heart attack occurs, as plaque breaks free from a blood vessel’s wall forming a clot which the arteries that are supplying blood to the heart. This blockage due to the narrowing of the blood vessels obstructs the oxygen-rich blood to reach the heart. With this obstruction, part of the heart muscle may become injured or die leading to a heart attack.
Common Types Of Heart Diseases
Below are some of the common types of heart diseases that an individual should know, in order to have a healthy heart.
- Arrhythmia – Arrhythmia is a change in the heart’s normal electrical impulses. Arrhythmias can cause the heart to beat either too quickly, or too slowly, or irregularly, allowing a broad range of symptoms. Having arrhythmia is one of the most common heart diseases.
- Heart valve disease – Human heart consists of four valves that work in unison allowing blood to pump in the proper direction. However, heart disease occurs when one or more of your four valves do not work correctly. In such a situation the valves may either narrow down and obstruct the blood movement from one chamber to another, or it may grow floppy and cause a backflow of blood in the heart. Both of these mentioned conditions increase the workload of the heart, thus causing a slew of problems.
- Coronary heart disease – This heart disease is among the most common type of heart disease. Coronary heart disease or CHD happens when plaque grows in the walls of the coronary arteries and limits the blood flow to the heart’s muscle. Having this problem will certainly lead to a heart attack.
- Heart failure – Heart failure is a condition, in which the heart’s pumping capacity is not adequate as per the demands related to the blood and oxygen fulfilment of the body. Having heart failure results in a range of conditions leading to the weakening of the heart muscles.
Proven Ways to Have a Healthy Heart
According to World Health Organization (WHO), cardiovascular disease or CVD are considered the world’s leading killer, causing 1 in every 3 deaths. According to WHO, a study in the Philippines says that cardiovascular diseases are also the number one cause of death, with an estimated 50,000 dying every year. The cause of heart attacks and strokes is usually the presence of a combination of risk factors, such as tobacco use, unhealthy diet, obesity, performing less physical activity, use of alcohol, hypertension, diabetes and having a high level of cholesterol.
If you are looking for a healthy heart then it is never late. Adopting healthier means and changing your lifestyle will certainly make your heart and life healthy. Here are some of the ways to have a healthy heart.
1.) Consumption of Healthy Diet
A healthy diet consisting of different healthy foods such as fruits, vegetables, whole grains, legumes, and nuts, which are the right choices to have a healthy heart. Evading all salty meats consisting of ham, bacon, sausage, and hotdog, as well as salty food such as dried fish, will help to keep your heart healthy. Avoid fast food and sweetened beverage sodas, as they are some of the common measures one should take to have a healthy heart.
2.) Maintain Healthy Weight
Excess body weight increases the chances of high blood pressure leading to heart disease. Overweight and obesity are defined as a body mass index (BMI) of 25 and above. Try to keep your BMI levels less than 25, as it is considered safe and healthy. A high waist circumference points to more intra-abdominal fat and is associated with a higher risk of developing cardiovascular disease. In your daily diet, try to reduce 500 kilocalories, which will help bring about an average weight loss of approximately half to almost 1 kilogram a week.
3.) Exercising Daily
Cardio or aerobic activity are some of the exercises that are considered the best for a healthy heart. Performing exercises on a daily basis increases your heart rate and enhance cardiorespiratory fitness. Exercising daily contributes to improved blood pressure, improved levels of cholesterol and other blood lipids, and weight control.
4.) Prohibiting Tobacco
Quitting smoking is the best gift to keep your heart in top condition. Avoiding the usage of tobacco has immediate and long-term health benefits, which include living up to 10 years longer. Consumption of tobacco increases many cardiovascular diseases and is a huge health hazard for your heart.
5.) Avoiding Consumption of Alcohol
Consumption of alcohol raises blood pressure and weight, leading to an increased risk of a heart attack, stroke and type 2 diabetes. WHO says that alcohol has been linked to more than 200 disease and injury conditions, including cardiovascular diseases. Studies couldn’t able to figure out the safest level of alcohol consumption. Since there is no safe level for drinking alcohol, so it is better to avoid drinking alcohol altogether to protect your heart.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
