World Heart Day: Treat Your Heart Right

by | Sep 29, 2020 | Mind

Preventing heart diseases depends largely on our lifestyle, at least for most of us. Which means it’s in our power to improve our odds of living a long and healthy life. Then too, it is the most leading cause of deaths among both men and women in the United States.1 out of 4 Americans are affected by Cardiovascular diseases (CVD). The issue is serious but preventable if measures are taken from an early age.   

Here are 3 key tips for improving your heart health naturally:

Reduce Sodium intake

A Lady in Supermarket with Healthy Food.
A Lady in Supermarket with Healthy Food.

According to studies conducted by the European Society of Cardiology Congress, high salt intake is associated with a twofold increase in the risk of heart failure. And 75% of our salt intake comes from processed food. Hence, it is recommended to keep an eye out for sodium listed on food labels. Beware of dressings and sauces especially in burgers and sandwiches. Choose to make your own dressings to control the amounts of condiments used to keep the intake of sodium in check. Pick fresh poultry and if you’re picking the frozen one, check the fine print on the packaging for terms like ‘saline’ or ‘sodium solution’. Most importantly, look for products with the American Heart Association’s Heart-Check Mark to find which type of food meets its predefined criteria. 

Be Active

A Girl doing Yoga on World Heart Day 2020
A Girl doing Yoga on World Heart Day 2020

Did you know people who are physically active live 7 years longer? And these extra 7 years are generally the healthy years. The current sedentary lifestyle is the primary reason behind heart diseases and stroke. With Work From Home declared almost at every other organization and company, you might be still stuck at home or paranoid about going to the gym. But now is the right time to get in shape and stay fit and get rid of those extra pounds to treat your heart right. The American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity aerobic activity each week. You can easily achieve that in just 30 minutes a day, 5 days a week. And every minute of activity counts towards your goal. Exercise increases muscle strength, and also our ability to do other physical activities, thus making our heart stronger and healthier. 

Cut back on alcohol consumption

Are you drinking too much or too often? Perhaps, this is a habit you need better control on. According to the Centres for Disease Control and Prevention (CDC) more Americans suffer from heart disease than any other condition. Drinking regularly contributes to higher calorie intake and directly affects the heart. One good way to cut back on alcohol is not to keep it in the house. Or you can also choose alcohol-free days and keep a journal about it. This will help you keep a track of your drinking habit and make changes in your lifestyle.  

Your diet also matters a lot. Including at least 4 colorful vegetables and fruits in each serving have unique nutritional benefits. Cutting down on processed foods and excess calorie intake goes a long way. Stay heart healthy always by following these tips and more. 

Download JoyScore now to improve the quality of your life. It is a scientifically-backed app that gives you insights on living a healthy and content life.  

Dr. Bob Singhal

Professor Bhupendra 'Bob' Singhal, has taught creativity by joy and right-brain thinking, is a renowned international architect, won major design competitions, has over 70 awards, publications, and media mentions, and served as President of the American Institute of Architects South Bay. In 2011, in his book Joy in Health and Happiness: Your Optimal Path to Success, Professor Singhal wrote about the transformative power of joy and helped readers learn to enhance their daily experience of it.


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