Heart diseases are one of the leading causes of death worldwide. But the good news is that most cases of heart diseases can be prevented. In fact, adopting a healthy lifestyle can reduce the risk of heart diseases by up to 80%.

World Heart Day is a global initiative to raise awareness about heart diseases and encourage people to take steps to keep their hearts healthy. Here are 7 ways you can keep your heart healthy:.

1. Exercise regularly

Regular exercise can help reduce the risk of heart diseases by up to 35%. Exercise helps keep the heart and blood vessels healthy by improving circulation, reducing blood pressure, and lowering cholesterol levels.

Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. You can also break it down into shorter bouts of exercise throughout the day.

2. Maintain a healthy diet

A healthy diet can help reduce the risk of heart diseases by up to 80%. Include plenty of fruits, vegetables, whole grains, and lean protein in your diet. Limit saturated and trans fats, added sugars, and sodium.

Avoid processed foods and choose fresh, whole foods as much as possible.

3. Quit smoking

Smoking is one of the leading causes of heart diseases. It damages the blood vessels and can increase the risk of blood clots, heart attack, and stroke.

Quitting smoking can help reverse the damage and reduce the risk of heart diseases by up to 50% within a year.

4. Manage stress

Stress can increase blood pressure, heart rate, and cholesterol levels, which can increase the risk of heart diseases. Find ways to manage stress through relaxation techniques like meditation, deep breathing, yoga, or exercise.

Get enough sleep and take breaks when needed to prevent burnout.

5. Maintain a healthy weight

Being overweight or obese can increase the risk of heart diseases by up to 64%. Losing just 5-10% of your body weight can help improve blood pressure, cholesterol levels, and blood sugar levels.

Aim for a healthy BMI between 18.5-24.9 through a combination of healthy diet and regular exercise.

6. Get regular check-ups

Regular check-ups can help detect any early signs of heart diseases and help manage any existing conditions. Have your blood pressure, cholesterol levels, and blood sugar levels checked regularly.

Talk to your doctor if you have any concerns or notice any symptoms like chest pain, shortness of breath, or palpitations.

7. Limit alcohol consumption

Excessive alcohol consumption can increase the risk of heart diseases by up to 20%. Limit your alcohol consumption to no more than one drink per day for women and two drinks per day for men.

If you have high blood pressure or other heart conditions, it’s best to avoid alcohol altogether.

Conclusion

Keeping your heart healthy is important for a long and healthy life.

Small lifestyle changes like regular exercise, healthy diet, quitting smoking, managing stress, maintaining a healthy weight, regular check-ups, and limiting alcohol consumption can go a long way in reducing the risk of heart diseases. Celebrate World Heart Day by committing to a healthy lifestyle today!.