Staying at home is the only option you have if you want to keep yourself safe from the ongoing pandemic. Since you are away from the hectic daily routine, it’s high time to take care of your heart health.
We all know that heart is responsible for pumping blood and supplying oxygen and nutrients throughout the body. It is what keeps our body working.
So precisely it deserves more attention than anything else in the time of quarantine. Well, in this article, we are going to let you know, how to take Care of your Heart Health in the Time of Quarantine.
If you want to see the video about this matter, You will find it at the end of this content.
Number 1: Physical Activity
In the quarantine period, regular, moderate physical activity is great for your heart health.
The World Health Organisation (WHO) recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both.
Dani Johnson, a physical therapist, encourages people who are staying home to get creative. “Every little bit of movement counts,” she said. “So when we’re confined to our home, move, move, move.”
Number 2: Eat Less Salt
Staying away from the extra amount of salt is another important habit you can develop at this time.
A diet high in salt can lead to high blood pressure. It can increase your risk of developing heart disease or a stroke.
According to Cardiologists, the maximum adult daily intake is no more than 6g of salt (2.5g of salt is the equivalent of 1g of sodium). So this is how to take care of your heart health with a healthy vibe.
Number 3: Keep Saturated Fat to a Minimum
First of all, don’t be in love with fat!
Medical experts believe saturated fat which is found in butter, ghee, margarine, fatty meats, dairy fats and processed foods such as pies, pastries and cakes – may increase cholesterol levels (high cholesterol is a known risk factor for heart problems).
Your body needs cholesterol to be healthy, but an imbalance of cholesterol in your blood can lead to a heart attack or stroke.
Number 4: Keep Your Blood Pressure in Check
Quarantine period gives you most cherished free time and you can make the best use of it. Blood pressure that’s high over a long time is one of the main risk factors for heart disease.
As you get older, the chances of having persistently high blood pressure increases. Make sure you lead a life that has zero chance of getting into high blood pressure.
Number 5: Stop Smoking No Matter What
First things first, smoking affects the vessels that supply blood to your heart and other parts of your body. It reduces the amount of oxygen in your blood and damages blood vessel walls.
In addition, Smoking leads to atherosclerosis. And Atherosclerosis occurs when there is narrowing and clogging of the arteries which reduces blood supply, and the amount of oxygen available, throughout the body.
Apart from that Smoking also increases the stiffness of the blood vessels making it harder for them to expand and contract as needed and more likely to split. These changes to the arteries can cause a heart attack, stroke or angina.
Number 6: Eat Fish and Fish
It’s the best time to make a habit of eating fishes.
Oily fishes including pilchards, sardines, mackerel, salmon and fresh tuna – are rich in omega-3 fatty acids, which are thought to improve your cholesterol levels.
In addition, vegetarians and vegans can get omega-3 fats from spinach, wheat germ, walnuts, flaxseed and flaxseed oil, soy and canola oil and pumpkin seeds.
Number 7: Say No to Alcohol
There is a pretty chance you might get interested in Alcohol a bit more in quarantine days. But too much alcohol can cause high blood pressure, abnormal heart rhythms and heart muscle damage. And this not the way about how to take care of your heart health.
So, you need to stick to the strict guidelines for moderate alcohol drinking.
Number 8: Stay Away from Stress
All the bad news of coronavirus might put you in a stressed situation. And being under too much pressure can make you smoke, not exercise enough and drink more alcohol than you should.
Try to find ways to lower your stress on a regular basis (whatever helps make you feel calm will work, as long as you do it regularly). Perhaps you want to take up mindfulness?
Number 9: Eat Healthy Foods
No matter what for the sake of your heart health, you should take healthy foods. You can keep packages of unhealthy food hidden and put raw veggies and fruits in front of the refrigerator so that’s what you see first.
According to experts, if you grab healthy foods for a minimum of 21 times, healthy choices will become a habit.
Number 10: Never Stop Giving Yourself Credit
Giving credit always creates positive vibes in the quarantine period.
To maintain momentum with exercising, losing weight, or quitting smoking, keep track of your achievements and reward yourself by doing something you enjoy.
There’s no evidence that sugar itself damages the heart, but eating too much can lead to weight gain, which can raise your blood pressure and increase your risk of diabetes and heart disease.
So that’s, how to take Care of your Heart Health in the Time of Quarantine. I hope you will maintain these methods step by step. Stay health Stay fine.