In our everyday lives, it’s easy to miss how significant heart care is. But the truth is, the heart is the body’s underappreciated organ, functioning steadily to supply blood, oxygen, and nutrients to the cells, tissues, and organs that depend on it. The good news is that making small changes to your daily habits can have a big impact on your heart health. By incorporating these 10 daily habit for healthy heart, you can reduce your risk of heart disease, improve your overall health, and live a longer, happier life.
1. Start your day with a heart-healthy diet
Having a heart-healthy breakfast can significantly lower your risk of heart disease. That’s because it can provide your body with what it needs to maintain proper energy levels and regulate blood sugar. Experts recommend whole grains, oatmeal, and nuts .
2. Stay hydrated
Consuming plenty of water during the day can assist in lowering your blood pressure and reducing the potentiality of heart disease. Strive to drink no fewer than 8 cups of water a day.
3. Take a daily walk
You can reduce your heart disease risk through regular exercise. Why? Because exercise reduces two important risk factors: reduced blood flow to blood vessels and high blood pressure. So aim for 30 minutes a day of moderate-intensity exercise such as brisk walking.
You can read our post on 6 health benefits of regular exercise to your heart here
4. Eat a healthy heart lunch
Include foods that are abundant in fruits, vegetables, whole grains, and lean protein sources in your midday meal. Avoid foods that are high in salt, sugar, and unhealthy fats.
ALSO READ: 8 Nigerian Foods that are Heart-Friendly
5. Engage in stress-reducing activities
Stress can raise your risk of heart disease by upping your blood pressure and making you more susceptible to anxiety and depression. Try activities like meditation, deep breathing, or yoga to take the edge off your stress.
6. Get enough sleep
Sufficient sleep is important to optimal healthy heart. Sleep can help your heart by lowering nighttime blood pressure, not to mention the pressures of the day that might lead to heart disease. Make sure you sleep for 7-8 hours per night.
7. Reduce screen time
Too much screen time can lead to heart disease, especially for people who are already at risk. The average Nigerian spends about 8 hours a day in front of a screen. Try to cut that down to less than 4 hours a day, and break up any prolonged screen sessions when possible.
8. Do not smoke or stay around people who smoke
Smoking and being around individuals who do can raise your heart disease risk. The blood vessels are harmed and the chances of having a heart attack and stroke increase with a smoking habit.
9. Reduce your alcohol intake
Heart disease risks increase when you drink alcohol. Watch your alcohol use in moderation by taking it only during celebrations.
10. Check your blood pressure regularly
A major risk factor in heart disease is high blood pressure, so it’s important to check your blood pressure. Develop a plan with your healthcare provider to manage your blood pressure and reduce your risk for heart disease.
In conclusion, the simple act of taking care of your heart is enough to improve your overall health and well-being.
