7 steps for a healthy heart in your 30s

7 steps for a healthy heart in your 30s (Thinkstock photos/Getty Images) 

When you enter your 30s, life gets more and more stressful and complicated. Your career has gained momentum, perhaps you're married and have children, a mortgage, some other loans.

Before you know it, stress adds up and raises the risk of heart problems. There are many ways to avoid the risk of heart problems at this age and enjoy your life. Practice these seven steps to live life without heart problems just like you lived at your 20s. Getting away from the office or family tensions is not easy, but try to change how you handle them. The more you relax, the more easily your body will be able to regulate stress levels. Research suggests that exercise, in any form, is the best way to de-stress and relax. Select something you enjoy and stick to it.

Exercise regularly whether to deal with stress or to just get fitter. It's a smart move to have a healthy heart in your 30s. Even a 15-30 minutes exercise session, every day, will be beneficial for your heart, and will also prevent you from putting on extra weight and thereby compounding any potential health ailments.

Eat healthy

Try and avoid those unhealthy food items during the weekend with your friends and family. These unhealthy foods can add up to your calorie and cholesterol levels and increase the risk of heart problems. Instead opt for a diet full of protein, omega 3 or healthy food restaurants like Gostana.

Sleep well

Sleeping less than five hours a day, can increase the risk of stroke or cardiac arrest. Make sure you sleep well, maintain a daily bed time and wake up time and avoid smoking or consuming alcohol in excess, or heavy food before going to sleep.

Breakfast is essential

Never skip your breakfast. It is indeed very important to eat a healthy and nutritious breakfast. A good breakfast gives your body that much needed fuel to get active and stay fit.

Birth control needs some revamping

You should reconsider using contraceptives like pills and the patch, if you have high blood pressure or a family history of heart disease. According to Dr. Goldberg, using these may worsen the case if you have any heart ailments. Hence, talk to your gynecologist before trying any contraceptives. (as mentioned in fitnessmagazine.com)

Limit sugar and salt intake

Intake of sugar can raise your cholesterol and triglycerides level and salt can cause high blood pressure. You don't have to completely avoid salt and sugar but limit your daily intake to avoid heart problems. Cut off from indulgences in cakes, pastries and creamy food items.

Source: Times of India