Maintain a Healthy heart – कैसे एक स्वस्थ दिल को बनाए रखने के लिए

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When the heart stops, essential functions fail, some almost instantly. A heart beats about 2.5 billion times over the average lifetime.
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Things you may want to know about heart-

The eating style, which includes lots of plant-based foods, is naturally low in saturated fats. Found mainly in meat and dairy products, saturated fat can boost levels of harmful LDL cholesterol, a key contributor to disease.

The plant-centric Mediterranean eating pattern, which is rich in healthy unsaturated fats found in nuts, seeds, and olives, has the best evidence for lowering heart disease risk.

The tiny particles pass from the lungs into the bloodstream, triggering inflammation and other cell-damaging processes. Air pollution comes mainly from coal-fired power plants, industrial factories, and motor vehicles.

Including heart failure and acute coronary syndrome, are common in people hospitalized with influenza. People with disease, stress-related activity in the frontal lobe of the brain seems to be correlated with the chest
discomfort known as angina. Understanding this connection may help doctors who treat angina.

Persons who sit for long, Relaxy/uninterrupted periods of time may increase their risk of cardiovascular disease, even if they get the recommended 30 minutes of daily exercise.

Eating a daily serving of cabbage, cauliflower, broccoli, or brussels sprouts is linked to a lower likelihood of harmful calcium buildup in the aorta.

Things you should try to maintain a healthy heart-

Smoking is closely associated with various cardiovascular diseases including coronary heart disease and hypertension. A report from the Asia Pacific Cohort Studies Collaboration indicates that smokers are 27 per cent more likely to develop ischaemic disease.

Eat five servings of fruits and vegetables a day to boost your heart health. Start by eating breakfast and including at least one serving of fruit or vegetable. Snack on vegetables or fruits in between meals. Make a conscious effort to include fruits and vegetables in your daily meals. Don’t worry so much about foods you shouldn’t eat — just work on getting five or more servings of fruits and vegetables a day.

Quality sleep is good for your heart. It can be a challenge to make time for good sleep, but it’s important. For two weeks try to get eight hours of good, quality sleep each night. Yes, each person’s sleep needs vary slightly, but eight is a good number to shoot for.

Sleep plays a vital role in good health and well-being throughout your life. During sleep, your body is working to support healthy brain function and maintain your physical health. Not getting enough sleep or good-quality sleep over time can raise your risk for chronic health problems. The amount of sleep you need each day will change over the course of your life.

Dental health is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for disease. Studies continue on this issue, but many have shown that bacteria in the mouth involved in the development of gum disease can move into the bloodstream and cause an elevation in C-reactive protein, a marker for inflammation in the blood vessels.

If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. Get 7 to 8 hours of sleep most nights. If you have sleep apnea, you should be treated as this condition is linked to heart disease and arrhythmias. Researchers believe sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation.

Raising your LDL, or “bad” cholesterol level, which can increase your risk for heart attack and stroke, artificial trans fat also lowers your levels of HDL or “good” cholesterol, which can put you at increased cardiovascular risk.

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