One of the leading causes of death worldwide is heart disease. And with the Covid-19 pandemic still unleashing its effects on us, the war seems to be far from over. There are minimal social interacts as well as hospital visits. So, it’s important to take care of your general health and this involves ensuring that you have a healthy heart. In this article review, we focus on some of the factors that can help you keep a healthy heart even in the midst of a pandemic.
How Can You Keep a Healthy Heart?
Well, you can keep your heart healthy by employing several lifestyle techniques. Make sure that you manage stress, get active, and eat healthy foods. A healthy weight as well as mind ensures that your heart is protected and minimizes your chances of getting heart disease.
Keeping Your Heart Healthy Amidst COVID-19 Pandemic Lockdown?
The pandemic has definitely come with lots of things. But one thing you need to remember very well is how you can continue to keep your heart healthy. This is an important organ that’s responsible for pumping blood to all the other parts of the body. If you have a healthy heart, chances are that your whole body is healthy as well.
But the Covid-19 pandemic makes you want to take all matters of the heart seriously again. This is a severe viral disease that has already caused millions of death. It mainly targets the lungs and if you have a diseased heart, then the situation can exacerbate itself.
Current research studies indicate that the virus’s second wave may also pose a serious risk to those who have plaques in their arteries. This is because sampled evidence suggests that the viral disease destabilizes the arterial plaques and can easily lead to blockage. So, how can you effectively keep your heart healthy in the era of Covid-19?
Consider a Heart Healthy Diet Plan
You need to be keen on what you are taking in daily. While it’s okay to occasionally cheat (sometimes the cravings are just too much), don’t get carried away and it lots of junk food. Make it your goal to eat a well-balanced meal.
Those who don’t have a healthy heart rate should make sure that they double-check their meals. You need to avoid foods that can double your complications. Generally, a heart-healthy diet should consist of fruits, vegetables, and lean protein sources.
Any regular meal should have all the essential nutrients in addition to vitamins and carbs. Some of the most important components of your diet should include garlic, turmeric, nuts, and seeds. Avoid processed foods, spicy foods, in addition to fizzy drinks.
Engage in Moderate Home Exercises
Exercising is important in ensuring that the body utilizes the excess fats. It’s also important for the development of lean mass. Apart from eating heart-healthy foods, you need to implement a moderate workout routine.
A 5-day a week plan is great and helps to ensure that your metabolism is running correctly. Before you hit that treadmill or lift a few weights, make sure that you eat some nuts or fruits. It’s also important to pace yourself and in between workout sessions, you can engage in breathing exercises.
Note: avoid sitting in one place for long hours as it can lead to a build-up of stress on the joints. Besides that, a lack of motion can easily result in a blood clotting in leg veins. This can still affect the lungs and cause other heart-related problems.
Get Adequate Rest and Sleep
Physical rest is important, especially if you have been running up and down throughout the day. If you have time during the day, make sure you rest and allow your body to relax. This is vital in repairing worn-out muscles.
Some days, dedicate napping hours. Simply take an hour or two to sleep during the day. When it comes to your night’s sleep schedule, go to bed early. You need to get at least 8 hours of sleep. Besides that, it’s important to have a regular sleep schedule that should be strictly followed.
Drink Adequate Water
You are eating healthy foods, working out, and getting enough sleep. But how much water do you drink per day? Remember that water is important in handling nearly every process in the body. That’s why it’s advisable to avoid salty and sugary food as they usually cause dehydration.
Ensure that you drink at least 8 glasses of water every day. You can schedule this by taking a glass or a certain amount of water after some hours. This way, you will meet your daily water intake without feeling like you’re forcing your body to take water in.
Some of the benefits of water include flushing out harmful toxins. Clinical reports also indicate that it’s vital in ensuring that there is efficient blood flow in the body. In addition to that, it’s a crucial medium for the transportation of vital nutrients to various parts of the body.
Stress can drain you both mentally and physically. You have seen people walking around like zombies, dead inside and it’s all because they are dealing with chronic stress. If you don’t have mental peace, then chances are that your heart will also be affected.
During this Covid-19 era, it’s the perfect time to de-stress. Forgive those who have caused you turmoil in the past. Let go of what you have been holding in and spend more time with your loved ones. Don’t forget that having a “Me time” is also very important.
With the pandemic still lingering around, it’s time that we consider protecting our most vital organ. Generally, heart health depends on your lifestyle. However, other underlying diseases can negatively impact it.
But it’s your duty to nourish and protect it. If you want a healthy heart, be ready to ditch those processed foods. Go organic and make sure that you drink enough water daily. Don’t forget that workouts are important for the development of lean mass while getting enough rest allows the body to fully recover.
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