Cardiovascular Health: Tips To Keep Your Heart Healthy If You Are Turning 30

cardiovascular health. Juggling family and work may have left you little time to take care of yourself. Life is a balancing act, but our health should always come first. Now is the time to develop heart-healthy habits. This means maintaining a healthy lifestyle, including eating a healthy diet, getting plenty of physical activity, and getting enough sleep. Research has shown that if we can avoid the conditions that put us at risk for heart disease before age 50, chances are we'll never develop it. Make our health a priority.

High cholesterol, high blood pressure, diabetes and smoking are risk factors for heart disease. Making wise healthy lifestyle choices in your 20s can greatly improve your heart's future. Consider incorporating these habits into your daily routine to keep your heart healthy in your 30s.

1. Adopt an active lifestyle that supports you

Lack of exercise is one of the main causes of heart disease. Adding cardio activities like running, rowing, biking, and swimming to your exercise plan will improve your heart health. Cardiovascular exercise increases heart rate, which improves blood pressure, cholesterol, and triglyceride levels.

2. Eat a healthy and balanced diet

A healthy diet means eating a balanced diet of foods like fruits, vegetables, and whole grains, as well as high-protein foods and dairy products. Train your taste buds to enjoy healthy foods so you don't become obese, which can increase your heart risk as you age. The American Heart Association recommends the following foods:

• Fruits and vegetables: at least 4.5 cups per day
• Fish (preferably oily fish like salmon). at least two 3.5 ounces per week
• High-fiber whole grain products. at least three 1-ounce servings per day
• Nuts, legumes and seeds: at least 4 portions per week, choose lean varieties if possible

A heart-healthy diet is also important to minimize sodium and saturated fat intake and avoid processed meats and sugary drinks.

3. Reduce or quit smoking

The main risk factor for a heart attack in young people is smoking. This increases blood pressure and inflammation, which contributes to fatty deposits in the arteries. Passive smoking is also dangerous. Even in daily practice, most patients with heart problems are smokers. Your risk of heart disease begins to decrease soon after quitting smoking and decreases by up to 50% a year after quitting.

4. Relieve stress

Prolonged stress causes increased heart rate and blood pressure, which can damage blood vessel walls. Understand what causes stress and learn helpful stress management techniques to relieve stress at work or at home and relax your mind and body. These techniques include deep breathing exercises, daily meditation, and making time each day to do things you enjoy.

Disclaimer. The tips and recommendations in this article are for general information only and should not be taken as professional medical advice. Consult or consult a doctor before beginning any fitness program.

Also read: Body Mass Index (BMI). know how to calculate it based on weight and height

Also read: Health Horoscope 2023: Learn how to live a healthy life according to your zodiac sign

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