Father’s Day: 10 heart-healthy lifestyle tips for your dad

This Father's Day, remind your father of these expert-recommended heart health tips for the sake of his longevity and well-being.
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Share these heart health tips with your dad! Image courtesy: Adobe Stock
Dr DK Jhamb Updated: 18 Jun 2023, 10:44 am IST
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Everyone, regardless of age or gender, needs to maintain a healthy heart. When it comes to our loved ones, we all want them to live long and happy lives. As Father’s Day is here, now is the time to consider our fathers’ health and well-being. Taking care of their heart health is critical since heart disease remains a leading cause of mortality globally. Follow these ten practical techniques to keep your father’s heart health in check and ensure he lives a full and happy life.

10 heart health tips your father must

1. Encourage regular exercise

A healthy heart is built on physical exercise. Encourage your father to get some exercise on a regular basis, such as walking, cycling, or swimming. At the very least, 30 minutes of moderate-intensity activity is recommended. Regular exercise promotes weight loss, decreases blood pressure, lowers cholesterol levels, and strengthens the heart muscle.

2. Adopt a heart-healthy diet

A well-balanced diet is one of the most important heart health tips. Encourage your father to eat more fruits and vegetables, whole grains, lean proteins, and healthy fats like avocados and nuts. These foods are high in important nutrients, fiber and antioxidants. They aid in weight control, cholesterol reduction, and the prevention of heart disease. So, make sure your father follows a heart-healthy diet.

3. Encourage stress management

Chronic stress can have a harmful impact on heart health. Encourage your father to find healthy stress-management skills such as practising relaxation techniques, participating in hobbies, spending time with loved ones, or engaging in things that offer him delight. He can reduce stress by controlling the risk of heart disease and improving general well-being. Make them engage in yoga and meditation on a regular basis for improved cardiovascular health.

Heart health for father
Ageing parents need care and attention for their health. Image Courtesy: Shutterstock

4. Smoking Cessation

If your father smokes, persuade him to quit. Tobacco use is a major risk factor for heart disease. Seek expert assistance, offer support, and investigate nicotine replacement medicines to aid in the quitting process. Quitting smoking improves heart health almost immediately and lowers the risk of heart disease in the long run.

5. Monitor blood pressure

Hypertension or high blood pressure, is a silent killer that can lead to heart disease. Encourage your father to frequently monitor his blood pressure and seek advice from a healthcare practitioner. Lifestyle changes such as a nutritious diet, regular exercise, stress reduction, and, if necessary, medication can help maintain appropriate blood pressure readings.

6. Encourage routine check-ups

Regular medical examinations are essential for sustaining heart health. Encourage your father to have regular appointments with his healthcare practitioner. These visits allow cholesterol levels, blood pressure, and other heart-related signs to be monitored. Early detection and action can help prevent significant heart diseases from developing.

7. Limit alcohol use

While moderate alcohol use may offer some cardiovascular benefits, excessive alcohol consumption might lead to cardiac problems. Encourage your father to drink in moderation and in accordance with the recommended standards. Men should limit their alcohol use to no more than two drinks per day, ideally with alcohol-free days during the week.

Alcohol and heart health
Excess alcohol can have adverse effects on heart health. Image courtesy: Shutterstock

8. Maintain a healthy weight

Excess weight, particularly around the waist, raises the risk of high blood pressure, high cholesterol and type 2 diabetes. It also promotes inflammation and increases the risk of heart disease. Encourage your father to focus on long-term lifestyle changes rather than fast fixes. Help him in food planning and include physical activity in his regimen.

9. Get enough sleep

Sleep disorders, such as sleep apnea, are linked to an increased risk of heart disease, stroke, and abnormal cardiac rhythms. Encourage your father to adopt a regular sleep routine and practise excellent sleep hygiene by creating a calm sleep environment. Avoiding caffeine and electrical devices before bedtime and establishing a relaxing and peaceful environment can help increase sleep quality and duration.

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10. Encourage social relationships

Loneliness and isolation have been related to a higher risk of heart disease and poor cardiovascular health. Encourage your father to be socially active by joining clubs or organizations of interest and keeping in touch with relatives and friends on a regular basis. Spending time with loved ones, attending community events, and making meaningful social relationships have all been proven to improve heart health.

The last word

As we mark Father’s Day, let us use the chance to prioritize our fathers’ heart health. We can assist our fathers to live a heart-healthy life by following these ten simple actions, ensuring they have many more joyful and meaningful years with their loved ones. Remember, the best present we can give to the men in our lives is good health, and these heart health tips can prove to be very helpful.

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About the Author

Dr D.K. Jhamb is the Director and Head of Department, Interventional Cardiology at Sanar International Hospitals. ...Read More

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