Excessive sodium intake is associated with fluid retention, which can lead to increased blood pressure. Over time, high blood pressure weakens the heart and increases the strain on it, eventually leading to heart failure.
“In 2005, the American College of Cardiology and the American Heart Association HF guidelines recommended 3000 to 4000 mg daily sodium intake, and, for patients with volume overload, restriction to 2000 mg/d. This recommendation was subsequently updated to moderate sodium restriction. The Heart Failure Society of America recommends 2000 to 3000 mg daily sodium intake and <2000 mg for patients with moderate to severe HF symptoms.”
How to avoid this habit: Limit processed and salty foods like canned soups and packaged snacks. Instead, opt for home cooked meals with fresh ingredients, adding flavor with herbs and spices instead of salt. Also, check food labels for hidden sodium.
2. Sedentary Lifestyle
Sitting too much has become part of modern life, but it puts the heart at risk.
Most of us spend great part of the day sitting at desks, on the couch, or in cars, probably not being aware that this for of lifestyle increases the risk of heart disease and heart failure. On the other hand, regular exercise boosts circulation, keeps weight in check, and helps lower blood pressure.
How to avoid this habit: Try to get at least 150 minutes of moderate exercise or 75 minutes of intensive activity each week. Break up long sitting periods by standing, stretching, and walking. Low-impact options like walking, cycling, swimming, or dancing are great for your heart and easy on the joints.
3. Smoking and Excessive Alcohol Consumption
