10 Worst Habits for Heart Health that you Must Ditch
14-02-2019 | Posted By: Chhavi | 855 View(s)
Heart disease is increasing day by day, and there are many reasons behind it. Many people these days love eating junk food, binge-watch Netflix and remain awake all night. All this may help one look cool, but health-wise, leading an inactive life is dangerous. Eating junk food, lack of physical activity, taking too much stress, not getting enough sleep are some of the worst habits that are not good for your heart health. There are many causes of heart disease, and today we are going to talk about the worst habits for heart health that you must avoid.
Worst Habits for Heart Health that You Must Avoid
1.Taking Poor Care of your Teeth
Have you ever been scolded for not brushing your teeth properly? Well, I know many kids get a scolding by their parents for not brushing the teeth properly. It seems our parents want the best for us. Brushing and flossing every day is not necessary only for your dental care but heart care too. People with gum disease are more at risk of heart disease. The connection between dental problems and heart disease is not clear yet. However, experts believe that bacteria from the gums may move into your bloodstream and lead to inflammation of the blood vessels and several other heart problems. A study published in the Journal of Periodontal Research, 2014 found that people with coronary heart disease who flossed regularly experienced fewer cardiovascular problems. It is highly essential to visit a dentist every six months for a regular checkup.
2. Taking too much Stress
Taking too much stress is one of the worst habits for the heart. But, in this busy life, we all tend to take the stress, don’t we? But overindulging in stress can be harmful to your health. Stress is said to be one of the major causes of a host of health diseases including heart disease. When you take the stress, your body releases adrenaline which temporarily affects the functioning of your body which results in increased high rate and elevated blood pressure levels. If you do not manage to control your stress levels, stress can also damage blood vessels in the heart and increase your risk for stroke and heart attack.
The American Heart Association suggests the following to minimise stress:
• Try to find a release. Share your feelings and emotions by talking with someone you trust.
• Exercise regularly. Physical activity helps to relieve mental tension. Indulge in any moderate-intensity exercise for about half an hour for at least five days a week.
• Plan your day properly. Prioritise tasks and plan so that you can prevent rushing to get everything done.
• Spend time doing something you love. Join a hobby class, or you may even do whatever you love doing at home. Just keep yourself busy.
• Take help. Sometimes, we are not able to manage stress, and if that is the case, then you should not shy away from consulting a psychiatrist. Consult a therapist to manage your stress levels.
3. Overeating Salt
We all know that eating salt is a necessity. However, eating too much salt can cause high blood pressure which is a risk factor for heart disease. It is quite easy to avoid the saltshaker But what about hidden sodium? Salt is present in processed foods which include soups, frozen dinners, chips, salty snacks and canned vegetables. Choose foods which are low in sodium.
4. Not Getting Proper Sleep
Do you love to play games or binge-watch Netflix till late at night? If you do, then you must stop this habit now. Just like the rest of our body organs, your heart too works hard all day. If you do not get enough sleep, your cardiovascular system does not get the rest it needs. Your blood pressure and heart rate dip during the first phase of sleep and then rise and fall during the second phase. These changes throughout the night promote heart health.
If you don’t get enough sleep and are sleep deprived all the time, then your body starts producing cortisol which makes you feel stressed and puts pressure on your heart. Adults should make it a habit of getting at least 7 hours of sleep every night and teens, and young adults should aim for nine hours.
5. Drinking Alcohol
One of the worst habits for heart health is drinking too much alcohol. Everyone says that alcohol is dangerous for our health, but still, those who drink alcohol can’t seem to get enough of it. Drinking alcohol on a frequent basis can be devastating for your heart health. However, consuming a small amount of red wine is good for your heart but don’t overdo it.
That is because excess alcohol increases your risk of high blood pressure, weight gain, and heart failure.
Men should try that they don’t drink more than two drinks per day, and women should not drink more than one drink per day. (One drinks means a 4-ounce glass of wine).
6. Overeating Junk Food
Overeating junk food contributes to weight gain and being overweight is one of the significant risk factors for heart disease. Try to avoid oversize portions, eat less and quit sugar to manage your weight. Also, you should quit eating junk food to keep your heart healthy as it is one of the Worst Habits for Heart
7. Not Going for a Regular Health Checkup
Not going for a routine medical checkup is one of the worst habits for the heart. Sometimes, heart disease shows no symptoms. Don’t just assume that you are healthy and fit. Prevention is always better than cure. Get a health checkup done on a regular basis to keep heart problems at bay.
8. Eating Red Meat
Red meat is full of unhealthy saturated fat which increases your risk of colorectal cancer and cardiovascular disease. Experts say that less than ten per cent of your diet should come from animals and animal products. It is okay to eat red meat occasionally, but don’t overdo it.
9. Not Eating Fruits and Vegetables
This one is obvious, isn’t it? Yes, it is! Fruits and veggies, especially green leafy vegetables contain a lot of minerals and vitamins that promote heart health. You should ensure that you eat 1 serving of fruit every day and two portions of vegetables to stay away from heart disease. Make sure to add fruits like avocado, grapes, oranges, and apples in your diet to promote heart health.
10. Lack of Physical Activity
Leading a sedentary life may put you at risk of many health conditions including heart disease. Cardio exercise is considered one of the best exercises for the heart. You can simply go for a walk for half an hour a day to keep your heart healthy.
These are some of the worst habits for heart that you should avoid so that you can lead a healthy and fit life. Eat healthy, exercise, stay away from stress, and go for a health checkup regularly to stay away from health problems.
Stay healthy, stay happy!