How to Improve Your Heart Health

The heart is the central organ of our body that has been beating since we began breathing and will continue functioning until our last breath. Even a minor dysfunction of heart and its cardio-logic system may cause serious consequences. Therefore, it is essential for us to take care of our heart’s health. In case of any doubt in your or any of your loved one’s heart’s health, immediately see a cardiologist in Karachi and get an early diagnosis to mitigate the risks associated. Mentioned below are few tips to have a healthy heart:

Slim down yourself

According to some studies, excess belly fat is associated with higher blood pressure. If you have some extra fat around the middle part of your body, get ready to slim down. Consuming fewer calories and daily exercising can make an incredible difference. Get in touch with a cardiologist in Karachi to have a proper diagnosis.

Enjoy Your Time

Spend your time on your hobbies and things that you enjoy doing. Doing so will not only relieve stress levels but also keep you relaxed and in a joyful mood.

Move Your Body

Whether you prefer to sway to classical tunes or like do energetic bhangra, few moments of dancing is like an aerobic exercise that raises your heart rate and boosts your lungs pumping. Moreover, it also burns calories as well. Otherwise good old walk and exercise is sufficient to keep you healthy.

Eat More Fish

Consuming a diet enriched with omega-3 fatty acids can keep you away from heart disease. Many fish like tuna, salmon, herring, sardines are rich sources of omega-3 fatty acids. Therefore, try eating fish for at least twice a week. Approach a cardiologist in Karachi who will guide you in getting a balanced diet healthy for your heart.

Laugh Out Loud

Smile and laugh out loud every day and if possible, every hour of your waking state. Laughing can lower stress hormones, raise your levels of high-density lipoprotein, and decrease inflammation in your arteries also known as “good cholesterol”.

Do Some Stretching

Yoga can aid your body balance, muscle flexibility, and bone strength. It can further help you relax and relieve any stress associated. Moreover, it has enormous potential to improve your heart health.

Conclusion

The heart is the most vital organ of our body that must be given due care. You can keep your heart healthy by achieving a slim body, enjoying your life moments, moving in some dance, consuming foods enriched with omega-3 fatty acids, laughing out loud and doing some stretching. Professional advice from a cardiologist in Karachi is primary for your heart.

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Important Role of Sugar and Risk of Heart Disease

When it comes to creating a well-balanced and nutritious diet, sugar has an unfortunate reputation as being an enemy. Chances of heart disease increase when an excess of sugar is consumed on a daily basis. However, the good cholesterol and the triglyceride level increases in the body, lipids, and HDL concentration decreases due to the intense usage of sugar. Cardiologists in Karachi attributes excess sugar consumption to be one of the leading causes of heart problems.

A survey was carried out by grouping over 6000 adults by their level of cholesterol and sugar usage in their blood. The result of the survey was shocking because up to 16 % participants get their average calories from sugar. A high sugar intake individual consumes as much as 46 sugar teaspoons daily whereas low consumer categories consume as low as three sugar teaspoons a day. The recommended amount of sugar intake in men should be about nine teaspoons and six teaspoons in case of women. The second category of sugar can be derived from fruit or additive sugar.

What many people do not understand is that no one would be able to survive without the intake of sugar. For your body to function properly, it needs to rely on small amounts of sugar. At the same time that does not give the go ahead to consume an excess of sugary foods.

One of the disadvantages of sugar is that it causes the inflammation of the arterial walls. When sugar generatesinsulin spike continuously it starts to ravage the fragile endothelial lining of blood vessels. You will start experiencing all the sorts of heart problems if the endothelial lining is damaged, and it will leads to stroke and heart attack when it creates the inflammatory mayhem.

Additionally, excessive sugar consumption can lead to weight gain. High insulin levels combined with sustained weight gain can lead to diabetes and insulin resistance—which makes you prone to cardiovascular disease.

According to James J. DiNicolantonio, PharmD, who is a cardiovascular research scientist at Saint Luke’s Mid America Heart Institute in Kansas City, Missouri, he said “too much sugar leads to higher insulin levels, which in turn activate the sympathetic nervous system and leads to increased blood pressure. It may also cause sodium to accumulate within the cell, causing calcium to build up within the cell, leading to vasoconstriction and hypertension.”

The bottom line is that many diets, health experts’ and Diabetologists in Karachi advise that excess sugar consumption can lead to several heart diseases but, sugar has its place in your diet. Cardiologists in Karachi advise that you try to have drinks and foods that are sugar moderated,in order to decrease your risk for these complications.

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Mental Health Awareness

Emotional health is an important part of overall health. People who are emotionally healthy are in control of their thoughts, feelings, and behaviors. They are able to cope with life’s challenges. They can keep problems in perspective and bounce back from setbacks. They feel good about themselves and have good relationships.

Being emotionally healthy does not mean you are happy all the time. It means you are aware of your emotions. You can deal with them, whether they are positive or negative. Emotionally healthy people still feel stress, anger, and sadness. But they know how to manage their negative feelings. They can tell when a problem is more than they can handle on their own. They also know when to seek help from their doctor.

Research shows that emotional health is a skill. There are steps you can take to improve your emotional health and be happier.

Know How to Help Someone in a Crisis

About 1 in 5 people will experience a mental health issue in their lifetime. These are our friends, family members, and loved ones who may be experiencing symptoms of mental health issues that aren’t obvious or visible. Keep resources on hand, learn how to recognize the signs, and know where you would go for help if someone you care about were to experience a crisis.

Join the Conversation

Throughout the month, you’ll likely see some hashtags related to Mental Health Awareness Month on Facebook, Twitter, Instagram, and other social mediaplatforms. It’s common for some mental health organizations to organize conversations around specific hashtags, but there are also some general ones people can use to be part of the conversation.

Share Your Experiences

Whether it’s a story about treatment or how your life is impacted by a mental health issue, sharing your experiences can be powerful for you and others. During Mental Health Awareness Month, we encourage readers to consider sharing their stories with us (click the corresponding link below for more info), sharing with someone they trust, or sharing with a licensed therapist if their experiences are causing distress.

Take Care of Yourself

One of the best ways we can contribute to improved mental health, better relationships, and healthier communities is to make sure we are managing ourselves and meeting our own needs. For people who tend to help others first, this can be feel selfish and difficult.

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