Your work affects your health in many ways. It can affect your mental health, physical health as well as your heart health. Your work makes you sit for long hours which can affect your heart in many ways. The risk of getting heart disease is increasing day by day. Certain changes in your diet and lifestyle can prevent the risk of various heart diseases.
Your work takes most of the time of your day you must lookout for ways that can help you maintain your heart health at work as well. Some minor changes can help you prevent some major cardiovascular diseases.
Eating the right food is the first step to achieve a healthy heart. You must include foods that are heart-healthy in your diet. Make a diet plan which includes all types of nutrients in the right amount. A balanced diet will help you consume all the necessary nutrients for a healthy body. Some of the heart-healthy foods include green leafy vegetables, whole grains, nuts, berries, green tea, and dark chocolate.
Smoking is one of the major risk factors for heart diseases. Smoking increases your blood pressure and reduces the level of oxygen in your heart. It also speeds up the heart rate and can also make your blood clot. Smoking also harms the blood vessels inside your heart. If you take very frequent smoking breaks then you must immediately try different methods to quit smoking. Smoking also triggers other health diseases especially breathing problems.
Stress is also linked to a higher risk of heart disease. Your work can give you a lot of stress. Try to reduce your stress level at work. Make your work environment healthy and try different ways to reduce stress. You can take small breaks between your work to reduce stress. You can also listen to your favorite music for some time. You can involve many other activities which can help you reduce stress at your workplace. You can also include meditation in your morning routine to reduce stress.
Sitting for long hours also trigger heart diseases. Try to move around as much as possible. Take a small walk after having lunch with your colleague. You can also play some indoor games to include more physical activity in your daily routine. This will also help you reduce stress. Some small steps like taking the stairs or walking during a telephonic conversation can help you increase the number of steps you take in a day.
Manage your weight
If you are overweight you must exercise regularly to lose weight. Obesity can damage your heart health. A proper diet and exercise is the best way to lose weight. It will also keep your blood sugar levels and cholesterol level balanced. Exercise will also help you manage stress and anxiety.
Other ways to keep your heart healthy are:
Soluble fiber can reduce “bad” cholesterol levels in your system, decreasing your chances of developing heart disease. Also, replacing refined grains with fiber-rich whole grains in your diet can lower the risk of a stroke. It will also keep your blood pressure numbers in check and encourages a healthy weight. Bananas, oranges, grains, legumes, and nuts are some fiber-rich foods that you can include in your diet.
To reduce the risk of heart disease, you need to consume more vitamins E and C than you do in your daily diet. Vitamin D is also an important source that will keep heart diseases at bay. The easiest way to get the utmost vitamin D is from the sun. Papaya, citrus, broccoli and green vegetables are some of the good sources of vitamin C. You can get vitamin E from bell peppers, asparagus, spinach, and turnip greens.
• Do not consume too much alcohol
• Get adequate sleep
• Drink more water
• Do not eat too much salt
• Stay active throughout the day