Cardiovascular disease takes the lives of 18.6 million each year and accounts for 33 per cent of worldwide deaths. According to the World Heart Foundation, heart-related health problems are 50 per cent more deadly than cancer and are primarily influenced by lifestyle choices and health habits.
According to research published by the Cleveland Clinic, 90 per cent of heart disease is preventable with a lifestyle change. On World Heart Day, we look at five powerful habits for boosting cardiovascular health.
#Get active
#Manage stress
#Eat healthily
#Quit smoking
#Maintain healthy BMI
Get active
A sedentary lifestyle is one of the worse things for our hearts. Just like any muscle in our body, our heart benefits from regular exercise. Through exercise, the heart becomes more efficient at pulling blood from oxygen.
Identifying working heart rate and sticking to a fitness routine of at least 30 minutes of exercise five times a week lowers heart disease risk by as much as 57 per cent.
Some great cardio exercises include jogging, swimming or even just taking the stairs instead of the lift.
Quit smoking
Smoking is one of the worst things we can do to our bodies, and it causes inflammation in our hearts and lungs and causes plaque build-up in arteries, ultimately leading to strokes and blood clots.
Research from the University of Michigan has found that lung functions improve by as much as 30 per cent after quitting for just two weeks.
Maintain healthy BMI
Those carrying extra weight might find it challenging to stay active and move, causing their health to spiral further out of control. The heart of larger individuals needs to work harder to pump more blood; higher blood pressure can cause strokes and heart failure. Reference your BMI and consult a health professional to determine a healthy weight range.
Eat healthily
Although high-fat and restrictive diets like keto have become increasingly popular, the World Heart Foundation recommends a balanced diet that closely resembles the traditional food pyramid of more veggies and fewer fats. The foundation recommends at least five servings of vegetables daily and limiting sodium and sugar-rich foods like processed meats, condiments and fast food.
Manage stress
Have you ever felt that sudden crash in energy and mood when you get home after a stressful day at work? Our stress hormones trigger this feeling, and if they remain consistently at a high level, it can have detrimental effects on heart health.
According to research from the Mayo Clinic, the adrenalin rush causes elevated blood pressure and heart rate, putting your body in fight or flight mode.
Manage stress by taking regular breaks from work or triggering environments and seek professional help if the situation persists.
Also see: Blood flow restriction training at Asaya with exercise physiologist Terry Burge