Take Heart- Adopt a Heart-Healthy Lifestyle

Did you know that, according to the World Health Organization, cardiovascular disease is the number one cause of death globally? But did you also know that you have a direct say in your risk of heart disease? Sure, there are genetic factors. But you can cut down the life-style related risks, which are a far greater factor in developing heart disease as compared to genetic factors. Take care of your heart today, and hopefully, you will never have to use the critical illness cover on your insurance policy!

How You Can Prevent Heart Disease

Healthy living is key to preventing the development of heart disease. Healthy living helps in managing your weight, having a normal blood pressure, and keeping cholesterol under control. Healthy living includes a nutritious diet, exercise, and stress management.

a)     A nutritious diet is one that includes fruits, vegetables, whole grains, low-fat dairy, and protein-rich foods such as fish, poultry, tofu and nuts.  Aim to have at least six to eight servings of fruits and vegetables every day. Whole grains have complex carbohydrates that are not only chockful of vitamins and minerals, but also help to manage weight by keeping you feeling full longer. Lean protein from low-fat dairy, fish, poultry and tofu should be an integral part of your food. Nuts in moderation provide heart-healthy fats. Avoid sugary foods, processed foods, and foods rich in fats, especially saturated fats and trans fats.

b)    Exercise has multiple benefits; you feel stronger, your body is able to withstand the rigours of daily life, your weight stays under control, your stress levels go down, and your heart and lungs work efficiently. Thirty minutes of moderately vigorous activity on most days of the week is what the experts recommend. Swimming and walking are the two kinds of aerobic exercise that anyone, regardless of fitness level and prior exercise experience, can easily take up.

c)    Stress management is also key to heart disease prevention. Stress releases hormones such as adrenaline, which causes your heart to beat faster. Chronic stress can thus put a strain on your heart muscle. You can begin by taking a few minutes each day just to sit still and do some deep breathing. Meditation is a good stress management technique.

You should go to your doctor for regular check-ups. Certain conditions such as diabetes can increase your risk of heart disease. Another important thing is to stop smoking. Smoking dramatically increases your chances of developing cardiovascular disease.