Your heart beats around 100,000 times a day and pumps 2,000 gallons of blood throughout your body each day, isn't that astounding? However, this powerhouse of your body requires consistent care from you- this is not just about one day of doctor visits but continuous efforts each day to ensure your heart remains in good health. 

Here are five basic steps you must follow to begin your journey towards a healthy heart- 

Managing blood pressure

Hypertension, also known as high blood pressure, is one of the major risk factors causing a heart attack or blockage in your body. When the force of blood through your vessels is consistently high, it strains the arteries, causing damage. However, by maintaining blood pressure within the normal range (120/80 mm Hg), an individual can minimise the risk of incurring any heart ailment. 

Controlling Cholesterol

Cholesterol, a waxy substance, is a necessity in our bodies to build cells, however, its unhealthy levels can cause problems. High cholesterol clogs arteries, leading to heart attacks or strokes. Our bodies receive cholesterol from two sources- the liver (which makes the cholesterol needed) and external (derives from animal & animal products, also known as dietary cholesterol). HDL is referred to as good cholesterol, which contains high-density lipoprotein and LDL is referred to as bad cholesterol which contains low amounts of lipoprotein. 

Maintaining a healthy cholesterol level is essential for good heart health. 

Getting Physically Active

It is recommended for every adult above the age of 35 to indulge in a minimum of 30 minutes of physical activity every day regularly to stay active, whereas the time doubles for those below this age bracket. One must include strength training in their exercise routine to strengthen the muscles. Most importantly, if you have a job that demands sitting for prolonged hours, get up every ten minutes and take a quick walk to make sure you keep yourself moving. 

Cutting down on smoke & alcohol 

Smoking cigarettes and consuming alcohol are the biggest triggers of incurring cardiovascular diseases. It not only damages the heart but almost all our body parts. Therefore, the best way is to completely get rid of these addictions. If not, their consumption should be strictly limited. 

Eating Healthier

A healthy diet is the first step you must take if you want to live a healthy life. It does not mean cutting down on sugars and carbohydrates completely. It simply means eating high cholesterol or fatty foods in moderation and increasing the intake of healthy alternatives. Experts recommend one of the best ways to eat healthily is by cooking at home, picking vegetables and ingredients yourself and bringing them together to cook a wholesome meal. Trans fats, processed foods, sweetened drinks should be particularly avoided, whereas whole grains, plant-based meat, beans, veggies, and skinless poultry should be consumed more. 

Apart from these five steps, another significant way of maintaining good heart health is by getting regular checkups, especially if you are above the age of 40 years or at the risk of developing heart diseases due to family history or past ailments. In DR Congo, if you are looking for an expert cardiologist, do not look elsewhere and head straight to HJ Hospitals. We are manned by top cardiologists, nephrologists, ophthalmologists, paediatricians, gynaecologists as well as general physicians for complete care of your health. We also provide home care services for those looking for expert care in the comfort of their homes. Visit us today to know more!