How to ensure that your heart is in a happy state

With heart ailments on the rise it is a definite cause of concern. It appears to be a silent killer when you evaluate it with other diseases. It would be prudent on your part to choose the best hospital for heart valve replacement in India as some of the best cardiac surgeons are found here. But you can combat all these issues if you first and foremost keep your heart healthy. A series of steps are suggested by which you can keep the heart healthy as follows

Reduce the intake of salt

If your food is high on salt content, then you might be suffering from high blood pressure. This means that the possibility of stroke or heart increases. For children 3 g of salt is recommended and for adults it is 6 g.  You can cut down the amount of salt by not using it while cooking. Do keep on the food label in case of processed foods as they state the amount of salt. If you figure out that the food is high in salt content it is better to avoid them.

Cut down on sugar

If there is too much of sugar in your diet it can contribute to weight gain. At the same time it can pep up your blood sugar levels and lead to heart attack or stroke. If you have a sweet tooth opts for yoghurt or fruits instead of cakes or processed sugar.

Limit the amount of saturated fat

If there is too much of saturated fat like ghee or processed foods can lead to an increase in your cholesterol levels. Instead it would be better to switch over to low dairy products than the full fat ones. Instead of frying a product if possible grill it.

Incorporate more vegetables and sugar in your diet

You would need to increase the potassium levels in your diet by having at least five servings of fruits along with sugar during the day. The reason being potassium can reduce the levels of blood pressure in the body. In fruits or vegetables there are nutrients which would keep the heart healthy. There are certain types of fruits along with vegetables that are high in source of soluble fibre that can reduce the levels of cholesterol. Examples would include citrus fruits, mangoes along with most pulses and beans.

Increase the intake of fish

There are certain categories of fish like fresh tuna, salmon, sardines etc. that are high in source of Omega 3 fatty acids. They are really important from the view point of your heart as it reduces the level of cholesterol. If you are veggie you can obtain omega 3 fatty acids from flaxseed oil, flaxseed, and spinach along with pumpkin oil.

Cut down on smoking

The main reason for cardiovascular disease is smoker. If you are a smoker the chances of a heart attack doubles in comparison to someone who is not into smoking. The inner lining of the arteries is damaged via the medium of smoking but the levels of oxygen in your blood are reduced that enhances the level of blood pressure.

In case if you are struggling on how to reduce or cut down on smoking you can seek help from your doctor.

Eliminate alcohol from your daily life

If you are into excessive consumption of alcohol it can cause high blood pressure, there are going to be abnormal heart rhythms that is going to cause any damage to the heart muscle. It is better to stick to your current guidelines on what are the parameters of alcohol drinking. It is 4 for men and in case of women it is 3 at the most

Daily exercise is a must

Research once again showcases the fact that people who are inactive suffer from high blood pressure. In order to reduce the chances of any form of coronary heart disease it is suggested that you get 150 minutes of moderate intense activity based sessions during the course of a week. These 150 minutes can be split any time as per your like or any day you can do it. For example during the lunch time you can have 30 minutes of brisk walk every day.

The weight should be under control

If your weight is twice than the normal weight, the chances of high blood pressure doubles. The type 2 diabetes or cholesterol would be above the normal levels as well. You would need to cut back on alcohol and at the same time a strict no to saturated fat and less sugar. If you increase the intake of fruits along with vegetables, you can keep on loosing those extra pounds. In the long run shedding off those extra pounds would be a definite plus.

Keep the stress levels under control

In case if the stress levels are too high you are likely to smoke a lot. With little or no exercise, the chances are pretty high that you are going to increase the consumption of alcohol. Most of them are linked to problems of the heart.

There are various stress tests in the market level which will help you to ascertain the kind of stress you are suffering from. You can resort to the mechanism of combating stress as well. Just explore various ways on how to distress yourself because in the long run it can prove fatal.

To conclude any heart related diseases India appears to be the best place in terms of medical treatment. There are reasons why India has gone on to climb up the popularity charts. First and foremost the surgeons have years of experience behind them which means that the success outcomes are better with minimum amount of complications. Unlike the doctors of the western part of the world, the Indian doctors are way above the rest. They give a patient hearing to the problems of patients and then figure out what works best. They are not made about money.

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