While you can't help certain risk factors like the family history associated with the disease and your gender, a handful of steps can be taken to lower the risk and boost your heart health.

While you can't help certain risk factors like the family history associated with the disease and your gender, a handful of steps can be taken to lower the risk and boost your heart health.

While you can't help certain risk factors like the family history associated with the disease and your gender, a handful of steps can be taken to lower the risk and boost your heart health.

Heart attacks have reportedly risen among IT professionals due to their long working hours of more than 12 hours, stress and lack of exercise. The number of IT professionals who are in their thirties seeking medical treatment for heart-related ailments has significantly gone up. According to experts, severe work-related stress may constantly keep techies' adrenaline levels high. It shrinks the arteries that supply blood to the heart. Reduced blood flow leads to fat deposits, swelling and blocks. Stress hormones like adrenaline and cortisol also cause the heart to beat faster, rapidly increasing blood pressure. This may then lead to high cholesterol and triglyceride levels. Constant stress is the reason for uneven heartbeats and clot formation. Sometimes, these clots affect the brain, leading to paralysis. A study published in the Lancet says that the risk for heart disease is thirteen per cent more in persons who work for more than 55 hours a week. Besides, smoking and alcohol consumption are also leading causes of heart ailments.

How to reduce the risk?
While you can't help certain risk factors like the family history associated with the disease and your gender, a handful of steps can be taken to lower the risk and boost your heart health. Here are a few tips from the Mayo Clinic:
1) Ensure you remain active
Remaining active can help you lower your weight and reduce the risk of heart disease and conditions that can strain your heart. At least 150 minutes of weekly exercise and a few strength training sessions will help your heart stay healthy.
2) A heart-healthy diet
Say no to regular junk food intake, and stop blaming your schedule for your poor eating habits. A heart-healthy meal plan, augmented with vegetables, fruits, lean meat, fish, legumes, beans, whole grains, low-fat dairy products, healthy fats, and oils, can improve your blood pressure and cholesterol.

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3) Sleep well
Yes, your work schedule is demanding, but nothing can help you if you don't rest well through quality sleep. Ensure at least seven hours of uninterrupted sleep each night. Remove devices or elements that might interrupt your sleep. Keep your bedroom dark, quiet, and clean.
4) Regular health checkups
At least once a year, screen your health through quality tests to check on your blood pressure, cholesterol levels, diabetes and other health aspects that worry you. Take feedback from doctors based on the test and modify your lifestyle to stay healthy.