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How to Keep Your Heart Fit and Young: 10 Useful Tips

Updated on May 1, 2011

Risk factors associated with cardiac problems

Risk factors that are beyond your control:

Age: Most people get affected by coronary heart disease at their 60s. However, today people as young as 25 or 30 also suffer from heart diseases.

Sex: Men are usually at more risk than women to suffer from heart diseases. Usually, women encounter heart problems after menopause, between 40 – 45 years of age.

Heredity: Having a family history of cardiac ailments almost double the chances of a person facing similar heart problems.

 

Risk factors that you can control:

High Cholesterol: It results in fatty deposits, which block the arteries. Click here to know more about cholesterol and heart disease.

High Blood Pressure: It increases the load on the heart and can result in cardiac arrest.

High Blood Sugar: It affects the functioning of blood vessels in the heart.

Obesity: If your weight is above 10 percent of your ideal body weight then you’re more prone to cardiac problems.

Smoking: Compared to a non-smoker, a smoker doubles the chances of developing heart ailments. It can also cause sudden heart failure.

Stress: Relaxation after every 24 hours is a must to avoid serious heart problems. Cumulative stress is extremely harmful for physical and mental health.

Inactive Lifestyle: Regular exercise keeps obesity, diabetes, cholesterol and BP under control. The intensity of workout may vary from person to person.

10 useful tips to keep your heart healthy:

1. Avoid smoking: Smoking reduces life expectancy by 15 - 25 years. If you’re a smoker you’re twice more likely compared to a non-smoker to develop heart ailments at some point in your life. The moment you quit smoking, the risk of heart attack will reduce significantly.

2. Limit alcohol consumption: Too much alcohol could damage the heart muscle, increase blood pressure, and lead to obesity. Avoid intake of alcohol consumption or at least limit it to one to two units maximum a day.

3. Workout regularly: Aim at least 30 minutes of moderate exercise a day. Keeping yourself physically fit not only benefits the heart but also improves mental health and overall well-being.

4. Cut down on salt: Too much salt can cause high blood pressure, which increases the chance of developing coronary heart disease.

5. Watch you diet: Try to have a balanced diet. Eat fresh fruits and vegetables, starch foods such as wholegrain bread and rice.

6. Monitor BP, Blood Sugar and Cholesterol: Routine medical check-ups will ring an alarm, if you need medical help.

7. Manage your waist: Cholesterol deposition in blood vessels begin in the first decade of life. Carrying an extra weight as fat can greatly affect your health. Make small but healthy changes in your diet.

8. Manage your stress level: If you find things are getting on top of you, you may fail to eat properly, smoke and drink too much. This may increase the risk of a heart attack. Practice yoga and meditation. Take a vacation.

9. Check your family history: If a close relative is at risk of developing coronary heart disease from smoking, high BP, high cholesterol, lack of physical activity, obesity or diabetes then you could be at risk too.

10. Laughter works wonder: Laughter is the best therapy to avoid heart ailments. It’s an instant way to unleash the pressure and it makes you feel light!

Click here to read more about cardio - vascular problems.

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    • Harishprasad profile image

      Harish Mamgain 3 years ago from India

      A brief recipe to maintain fitness of heart is very useful. I wish to add one more ritual and that is one should take a short break from everything else relating to his life and devote it to oneself exclusively either in prayer or meditation. This way, a guy will feel very relaxed and peaceful. This hub is really a nice stuff. Thank you very much, Andycool.

    • andycool profile image
      Author

      andycool 6 years ago from the U.S.

      Thanks alamin for reading the hub. I hope your problem is not something related to your heart... but I would advice you to consult your doctor.

      Love & Peace - andycool

    • profile image

      alamin 6 years ago

      Hy Thanks some great tips. Bro my problem is I feel something like that in my left side chest that something pulling my left side chest back. Plz help me what can i do?

    • andycool profile image
      Author

      andycool 6 years ago from the U.S.

      Thanks lightning john for reading my hub and liking it. Love & Peace :)

    • lightning john profile image

      lightning john 6 years ago from Florida

      Very good information andycool. Thanks for writing!

    • andycool profile image
      Author

      andycool 6 years ago from the U.S.

      Thanks shai77 for being interested in this hub... it's really encouraging!

    • shai77 profile image

      Chen 6 years ago

      Hi :-)

      Thanks for the useful tips.

      Dugg your article :-)

    • andycool profile image
      Author

      andycool 6 years ago from the U.S.

      Thanks a lot oceansnsunsets! Your comment will inspire me to write more such hubs. Cheers!

    • oceansnsunsets profile image

      Paula 6 years ago from The Midwest, USA

      An excellent hub about keeping our hearts healthy! Thank you for sharing, it may help people to live longer lives.

    • andycool profile image
      Author

      andycool 6 years ago from the U.S.

      Thank you so much xixi12 for your valuable comment! Cheers :)

    • xixi12 profile image

      xixi12 6 years ago from Everywhere but here. In the truest sense, freedom cannot be bestowed; it must be achieved. You can never be truly free till you have the discipline to manage it.

      This is great information on living a healthy life generally. Thanks for sharing these tips.

    • andycool profile image
      Author

      andycool 6 years ago from the U.S.

      shimmering Dawn

      Thanks shimmering Dawn for your valuable comment... :)

    • shimmering Dawn profile image

      shimmering Dawn 6 years ago

      Great tips here, I liked the last one though! I think people need to be reminded that they need to laugh more frequently.

    • andycool profile image
      Author

      andycool 6 years ago from the U.S.

      Thanks Shil1978 for your valuable comment... :)

    • Shil1978 profile image

      Shil1978 6 years ago

      Andy, these are some great tips - thanks for sharing :)