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 a 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 look out for ways which can help you maintain your heart health at work as well. Some minor changes can help you prevent some major cardiovascular diseases.
Eat right
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 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.
Also read: 5 Food Cravings that can wreck your Heart
Quit smoking
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.
Reduce stress
Stress is also linked to a higher risk of heart diseases. Your work can give you a lot a 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 the stress. You can also listen to your favourite 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.
Also read: Heart attack or Cardiac arrest: Know the difference and symptoms
Move around
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:
- Do not consume too much alcohol
- Get adequate sleep
- Drink more water
- Do not eat too much salt
- Stay active throughout the day
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