Heart Attack : You must have read many cases of heart attacks in the last year; It is very important to maintain the health of the heart. It is important to adopt good health habits from the age of twenties to prevent and control heart related health problems in the future. The Indian Express Dr. Amrita Hospital in Kochi. Detailed information about this has been given with reference to Hisham Ahmed.
Adopt these good health habits from your twenties to Prevent Heart Attack (How to avoid the risk of heart attack?)
1. Nutritious food :
If you adopt good eating habits from the age of twenties, it will benefit you for the rest of your life. You should eat all kinds of fruits, vegetables, pulses, protein and good fat in your diet. This diet will provide you with essential vitamins, minerals, antioxidants and fiber, which is beneficial for your heart health. Additionally, legumes, nuts, seeds, and tofu can help lower cholesterol levels and prevent heart-related health risks. Also reduce the amount of saturated fats, trans fats, cholesterol, sodium and sugar in the diet; Otherwise blood pressure and cholesterol levels may increase.
2. Regular exercise :
Regular 150 minutes of aerobic exercise is essential. Aerobic exercise is the type of exercise that increases the supply of oxygen to the body. Doing this exercise increases the heart rate. It increases the capacity of the heart, lungs and blood circulation. Do muscle-strengthening workouts two or three days per week. You can choose exercises that strengthen the heart muscles like brisk walking, jogging, cycling, swimming, dancing etc. This improves blood circulation and lowers cholesterol levels.
Do muscle-strengthening exercises at least two days a week. Do exercises like free weights, resistance bands, weight machines or push ups, squats and lunges; This helps in strengthening your muscles. Take a good rest day or two in a week. Join a sports team or take a fitness class. Adopting good health habits from the age of twenties is essential for physical discipline.
3. Avoid smoking and drink alcohol in moderation :
If you’re a smoker, it’s much easier to break the habit in your twenties before you become addicted. Smoking impairs the functioning of blood vessels. Blood pressure and heart rate increase, blood oxygen levels decrease, which can increase the risk of heart disease. It can also lead to stroke and other cardiovascular health problems.
Alcoholism is another big problem. It is dangerous from the first drop of alcohol. The more you drink, the more harmful it can be to your health.
4. Keep weight under control :
Weight gain is a risk factor for heart disease. Your normal weight depends on your height, body composition, muscle mass and overall health; So give importance to a healthy lifestyle along with weight.
5. Regular health checks :
Make a habit of regular health check-ups and discuss health with experts. Blood pressure, cholesterol level, blood sugar level should be checked regularly. Do the necessary tests and take care of your health accordingly.
6. Good sleep :
Get seven to nine hours of good sleep a night. Make a sleep schedule and stick to it. A good night’s sleep is a great way to reduce stress.
7. Take a break from your daily routine :
Often we sit in the same place for hours in the course of work. In such a case, it is necessary to take a break from work. Taking a short break from the screen relieves stress and energizes. Keep yourself away from mobile, laptop and engage yourself in other hobbies. If the stress is too high, consult a specialist. Counselors can also guide you properly.
