Heart diseases have become a daunting threat to many people as it seems to be one of the top reasons for the whooping number of deaths among men and women throughout the world.
In fact, we cannot blame one thing in particular; living itself has become a lot more complicated that people are left with very few choices to maintain themselves fit and healthy.
Although there are certain discouraging facts such as hereditary and gender, everyone needs to understand that it is possible to lower their chances of developing heart diseases and reversing heart diseases. Yes, you have read it right. You just have to take a little effort and follow the following simple tips for a healthy heart to prevent heart disease.
Guideline for healthy heart
Monitor your eating habits
What you eat affects your risk for developing heart diseases and poor blood circulation. Making small changes in your eating habits can have a positive toll on your heart health. Eating for a healthy heart rather than eating all junk is important.
Your plate should consist of a lot of fruits and vegetables, especially, high in antioxidants and omega- 3, low in saturated fat and trans fat, steam or grill foods over frying. Remember, oils are liquid fats, so there is nothing good oil for health, keep them to a minimum.
You should include foods such as:
- Fruits and vegetables
- Grains (at least half of your grains should be whole grains, such as whole wheat, whole oats, oatmeal, whole-grain corn, brown rice, wild rice, whole rye, whole-grain barley, buckwheat, bulgur, millet, quinoa, and sorghum)
- Fat-free or low-fat versions of milk, cheese, yogurt, and other dairy products
- Fish, skinless poultry, lean meats, dry beans, eggs, and nuts
- Polyunsaturated and monounsaturated fats (found in fish, nuts, and vegetable oils)
Limit the amount of foods that contain:
- Saturated fat (found in foods such as fatty cuts of meat, whole milk, cheese made from whole milk, ice cream, sherbet, frozen yogurt, butter, lard, cakes, cookies, doughnuts, sausage, regular mayonnaise, coconut, palm oil)
- Trans fat (found mainly in processed foods such as cakes, cookies, crackers, pies, stick or hard margarine, potato chips, corn chips)
- Cholesterol (found in foods such as liver, chicken and turkey giblets, pork, sausage, whole milk, cheese made from whole milk, ice cream, sherbet, frozen yogurt)
- Sodium (found in salt and baking soda)
- Added sugars (such as corn syrup, corn sweetener, fructose, glucose, sucrose, dextrose, lactose, maltose, honey, molasses, raw sugar, invert sugar, malt syrup, syrup, caramel, and fruit juice concentrates). Because they are major causes of heart disease.
Intake of saturated fat, trans fat, and cholesterol leads to the formation of plaque in your arteries.
High sodium content causes high blood pressure (hypertension).
Added sugars increase the risk of type-2 diabetes. Both high blood pressure and diabetes raise your risk of heart disease and stroke. Also, keep yourself updated on all the information on heart disease.
- Read the food label on products
When in the grocery aisles, make it a habit to go through the label on the pack to know what the product has. Understanding what is in the food will help you make healthier choices. Also, be careful not to be doomed with the misleading health claims on the food products. Always follow the right tips to stay healthy.
Physical activity is a must
Preventing heart disease is better than cure. Exercise could be a simpler yet the basic way to drive your entire circulatory system healthy.
Now don’t get stuck with what could be the perfect workout for that.
Just do any moderate physical activity every day for 30 minutes – may be cycling, brisk walk, playing tennis or whatever you enjoy. This will help in maintaining your strength and metabolism.
Besides getting your heart pumping, exercise helps you keep away from other diseases and ailments, de-stress, sleep well, look and feel great from inside out.
Manage your weight
Being on the heavier side can attract array of diseases such as heart disease, diabetes and high blood pressure. So, better get to your healthy weight and be there by following a balanced diet low in fat and high in fruit and vegetables, along with optimum physical activity. Replace sugary drinks with water.
Give up smoking
It’s a simple fact that anyone who wishes to protect their heart should get away from smoking and tobacco. This is a critical step towards to enjoy a healthy life. Needless to mention its effects from cancer to erectile dysfunction. Moreover, nicotine and carbon monoxide both increase the workload of your heart.
Get enough sleep
Though doctors don’t mention about sleep, it is necessary for anyone who wants to lower the risk of developing heart complications. In fact, for every individual, seeking eight hours of sleep is critical for his or her overall health.
Adopt your ways to manage stress – a walk can clear your mind helping you organize your thoughts and reduce tension.
Or practice meditation, yoga, talk to your friends, spend time having fun.
Coping well with stress can add a great deal of sense to your overall health and well-being.
Alcohol can be fattening. Drinking too much can, over time, damage your heart and increase your blood pressure. If you drink alcohol, you should do it moderately. For women, moderate drinking means one drink per day and for men, it’s two drinks per day. Try to follow healthy heart tips and avoid all such beverages.
However, this range is for normal individuals only; people with any illness shall take their physician’s help to know what works for them cause alcoholics may be susceptible to nutrient deficiencies.
Visit your doctor regularly
While you follow the above tips, make sure to have your regular appointments with your doctor, to keep a check on your health status from time to time. This will also help you to avoid any serious emergency complications that may arise from certain uncontrolled factors. Physicians are more than capable of noticing (and acting upon) warning signs that stem from blood-pressure readings and cholesterol levels.
Well, I don’t ask you to get, set, and jump into the action immediately.
Changes cannot be all of a sudden, now that you know how to move ahead, slowly try to inculcate them one by one into your routine. No doubt it seems difficult, but just think, how wise would it be on your part to give up without even giving it a try.
Finally, let your heart beat with all smiles.
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