Owing to a lethargic lifestyle and bad eating habits, falling prey to heart diseases have become common. However, there is no fixed cause of a heart disease. It develops over time, gradually. In extreme cases, surgery becomes the last option to cure it.
However, if right steps are taken at the early stage, it is possible to cure heart disease without surgery. Small changes made to one’s lifestyle can have a huge impact in curing heart diseases. These can also prevent any and all heart diseases. Here are some changes you can make in your lifestyle to improve your heart’s health:
1. Stop Smoking
Nicotine, when inhaled, makes the blood vessels to clamp down. This forces the heart to beat faster and harder in order to pump blood through smaller blood vessels. As a result, the lining of the blood vessels is affected, making it easier for calcium and fat to accumulate, which further narrows the arteries.
Presence of carbon monoxide in the smoke also reduces the oxygen supply. This causes lung issues and breathing problems, which further strains your heart.
Therefore, make conscious efforts to quit smoking. However, do not stop smoking immediately. Gradually start cutting down on the number of cigarettes you smoke in a day. Try it for 3-4 weeks and reduce the number of cigarettes each week.
2. Eat Healthy Food
Maintain a habit of eating healthy food. Choose food which is low on cholesterol, fat, and sugar. Instead, consume food which is highly rich in fiber. This will greatly decrease the chances of developing a heart disease. To help you further:
- You can lower your fat intake by avoiding deep fried foods. Instead, opt for low-fat cooking methods. Cooking your food by boiling, steaming, and or stir-frying will reduce the fat intake.
- Cholesterol intake can be reduced by reducing the consumption of seafood such as shells, prawns, crabs, and etc.
- Use less salt and monosodium glutamate in order to reduce sodium consumption. Preserved food contains salt as preservatives. So, the first step you can take is cut down on preserved foods.
- Reduce your sugar intake by drinking plain water, fruit and vegetable juices instead of artificially sweetened beverages.
- Increase your fiber intake by eating fruits and vegetables. Instead of rice and cereal products, choose products which are high in fiber. Celery is a great example of this. It contains less than 6 calories per stalk.
Exercising is an important aspect of maintaining a healthy heart. Participating in physical activities like swimming, Pilates, walking, jogging, and yoga, regularly, increases the strength and endurance.
Further, it helps reduce excess weight and subsequently prevent obesity and/or diseases. It also keeps blood pressure in control. You can also relieve stress, sleep better, and combat depression and anxiety.
4. Manage Stress
Stress is commonly said to cause digestive problems, insomnia, and headaches. It can also increase cholesterol level and blood pressure, which may later lead to many heart-related problems. Subsequently, you may also develop the habit of eating unhealthy food and smoking more.
One way to manage stress better is to take a walk. Sleeping for 6-8 hours a day may also drastically reduce the risk of a heart disease, and cure it.
Each bad lifestyle habit you develop will increase your risk of developing a heart disease. Begin by taking small steps and improve your lifestyle. Eat healthy food, exercise, do not smoke, and manage stress. You will notice the change in yourself within a month.