4 Tips To Keep Your Heart Healthy As Age
A healthy heart keeps you active and energetic as your whole body depends on it for the blood supply. Cardiovascular diseases are one of the leading causes of death in the US. Age is the factor that can put you at high risk of developing heart-related diseases.
Many articles explain how to keep your heart healthy but here, you will learn what to do at your age to keep your heart healthy. You do not need to go for the heavyweight exercises as we are going to explore some easy yet effective tips to avoid cardiovascular diseases.
Stay Engage with Physical Activity
The best heart specialists in Lahore have confirmed that physical activity is a good practice for heart health. People often avoid physical activity as they age, but they must stay active as it improves the blood circulation in your body. If you are older, go with different types of activities, such as aerobic exercise, and other related practices that help in strengthening muscles. Such physical activities also improve the flexibility level and help in maintaining balance. You should try one or more exercises gradually, as sudden practices can cause injury or soreness.
Yoga is also helpful as it increases flexibility and strengthens the muscles. Walking for at least 30 minutes a day leads to improving high blood pressure and helps in maintaining weight. Age is also the factor that contributes to minimizing mental ability, but walking can maintain it for a long period.
Old age walking can cause any trouble. So when you plan on walking, follow the below rules:
- Take a break every 10 minutes to cool down.
- Choose a sturdy pair of shoes.
- Go gradually and increase time after a few days.
- Increase the intake of water and fluids to meet the body fluid loss.
As you age, you need to switch to a heart-friendly diet that can give you long-term protection against age-related heart diseases. Avoid the intake of processed and dark-colored foods and drinks.
- Experts suggest eating rainbow foods. It refers to choosing different colored fruits and veggies that are rich in nutrients. For example, you can choose green, orange, yellow, etc.
- Go for the whole grains, like wheat bread, brown rice, or you can try oatmeal.
- Eat seafood to meet the required protein level in your body, such as poultry, nuts, beans, seeds, etc.
- Avoid the intake of sugar-sweetened drinks. Soda drinks can also increase the risk of heart diseases.
- Limit the butter intake as it can cause buildups. Other fats also increase the risk of cardiovascular diseases.
- Low-fat milk and rice milks are good sources of vitamin D and calcium.
- Always avoid white bread, rice, etc. as they are made from refined grains.
- Make sure that you incorporate plants for high blood pressure into your diet to reduce the risk of vascular diseases.
Maintain healthy weight
Overweight or obesity is the stem of many health diseases. It leads to different health problems, such as high blood pressure, type 2 diabetes, bone issues, etc.
A healthy diet that lowers fat and physical activity can help you to maintain your weight. If you cannot do it on your own, get help from a nutritionist and lose extra pounds. During your young age period, you eat a lot of calories, but you need to count how many you eat as you age.
High-nutrients foods are crucial to meet the requirements of the body. Obesity can lead to a sudden increase in dangerous fluid retention. Weigh yourself every morning before anything to eat and drink.
Make Sure If You Have Sleep Apnea
Snoring is one of the signs of sleep apnea. If you have an irregular snoring habit, it isn’t harmful to you but you need to make sure if it’s sleep apnea or not. This condition occurs when breathing pauses during sleep. It can be severe or mild as it depends on the different causes. It is linked with high blood pressure, stroke, heart failure, etc.
Quit smoking and reduce the intake of alcohol if you want to live a healthy old-age life. Visit your doctor if you have any severe symptoms related to a heart issue.