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Reduce the Risk of Heart Conditions with These 8 Tips

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Do you dream of living a long, healthy, and happy life? Well, who doesn’t? And how well you live your life is intimately linked with your heart health. Since heart conditions are no longer limited to the elderly, you need to go the extra mile to make sure you don’t miss a beat. Now, as per experts, a sedentary lifestyle, poor eating habits, smoking, inadequate sleep, stress and unhealthy body weight contribute to the development of heart conditions, irrespective of age and gender. Hence, you must follow healthy lifestyle habits to maintain good heart health and alleviate the risk of associated conditions. If there’s a family history of heart disease, you must pay close attention to the risk factors right from an early age. Besides this, keep a critical illness insurance policy handy for those uncertain times. In case you get diagnosed with a heart condition or any other critical illness, the insurer will pay a lump sum that you can use for your treatment and other expenses.

Here are some tips that can help improve your heart health and lower the risk of cardiovascular conditions.

Quit smoking:

If you smoke tobacco, quit right away. Smoking is considered one of the leading causes of heart conditions. The chemicals present in tobacco can cause serious damage to your heart and blood vessels, reduce blood oxygen levels, and increase your heart rate and blood pressure. As per experts, people who smoke are twice as likely to suffer a heart attack when compared to non-smokers. You must avoid second-hand smoking as well. Studies have shown that once a person quits smoking, his risk for coronary heart disease reduces to half in 1-2 years.

Keep cholesterol levels in check:

While cholesterol is important for building healthy cells in the body, high levels of cholesterol and triglycerides can clog the arteries and restrict easy blood flow. This increases the risk of coronary artery disease and heart attacks. To maintain healthy levels of cholesterol and triglycerides in your body, you must consume a diet high in fibre and low in saturated fats. Since high cholesterol levels can lead to serious heart conditions, you must take a critical illness insurance policy and stay covered too.

Control diabetes:

High blood sugar levels not only damage your blood vessels, but also the nerves present in your heart and blood vessels. Therefore, people with diabetes are more likely to suffer from heart conditions or strokes when compared to non-diabetics. To keep your blood glucose levels in check, you must include more fibre-rich foods in your diet, reduce the intake of carbs, have meals on time, manage stress and stay active.

Control your blood pressure:

High blood pressure is one of the main risk factors of heart conditions. It can damage the arteries, promote plaque build-up and increase the chances of blood clots. Hence, you must keep your blood pressure levels in check by exercising regularly, consuming a healthy diet and cutting back on salt. Also, talk to your doctor and chalk out a treatment plan to control blood pressure levels for good heart health.

Exercise and stay active:

One of the best and most important ways to alleviate the risk of heart conditions is by staying active. Besides doing household chores, try to follow a workout routine. Simple stretches, cardio, yoga, brisk walks and Pilates are some great options. If you are suffering from a heart condition already, check with your doctor and plan an exercise program accordingly.

Eat a heart-healthy diet:

For good heart health, include more fresh fruits, vegetables, leafy greens, legumes, beans, nuts, and whole grains in your diet. These plant-based foods are packed with fibre, antioxidants, vitamins, minerals and other nutrients. They are low in cholesterol or harmful fats and perfect for your heart health. Besides these, non-vegetarians can have small portions of meat, fish and poultry.

Maintain a healthy body weight:

A high body mass index (BMI) is one of the main risk factors of coronary heart diseases. Studies have shown that people with high BMI are more likely to develop high blood pressure, type 2 diabetes and other conditions. On the other hand, achieving a healthy weight can help lower blood cholesterol and triglyceride levels, while raising good cholesterol or HDL levels in your body. Hence, you must make necessary changes to your diet and lifestyle to control your weight and maintain good heart health.

Keep stress and anger at bay:

Stress and anger can increase your blood pressure, cause diabetes and deteriorate your heart health further. Stress often leads to overeating, alcohol addiction and excessive smoking as well; these unhealthy habits can have a negative impact on your heart. Therefore, look for ways to manage stress. Music, yoga, meditation, deep breathing and regular exercise can help.

Conclusion

To sum up, following healthy lifestyle habits and staying fit and active are important for your heart and overall health. In case you have high cholesterol, diabetes or any other heart condition, make necessary changes to your diet and lifestyle without delay and you will notice positive changes soon enough. Also, get enough sleep. And if there is a family history of heart attack or any other life-threatening condition, you must take a critical illness insurance policy without delay. The lump sum payout of such a plan can help you opt for the finest treatment without worrying about the expenses.

Disclaimer: The above information is for illustrative purpose only. For more details, please refer to policy wordings and prospectus before concluding the sales.

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