Do’s & Don’ts For a Healthy Heart!

Heart is the organ that plays a very important part in the functioning of our body. Everybody wish to have a healthy heart, here are some secrets of how you can keep your Heart healthy & increase your days of living. The health of your heart is depending on various factors like, what you eat, and drink, your lifestyle & stress management capabilities. Following perfect healthy diet & exercise will help you to reduce the risk of heart diseases. To maintain a healthy heart, it’s necessary to lower your stress level.

Sacrifice on delicacies!

A low fat diet is very essential, to lower the cholesterol level from the blood. The cholesterol level increases by consumption of excessive amount of total fats including saturated & trans fats in your diet. To avoid saturated fats, consume lean meat & chicken without skin, use fat-free dairy products. Consumption of trans-fats can be controlled by avoiding processed food products, baked food stuffs, crackers & eatables containing partially hydrogenated vegetable oils.

Gain Fiber Lose cholesterol!

Consumption of eatables & substances consisting fiber, should be involved in your diet. Fiber helps to reduce cholesterol level & satisfies your hunger which will make you feel contented. This will avoid the chances of overeating. High-fiber consumables include nutrient-packed foods like fruits, whole grain cereals, breads, legumes, vegetables, variety of beans like black & lima beans, chickpeas & lentils. Inclusion of fibrous substances in your meal will help you in improving functionality of your digestive system.

Cholesterol is the good conductor for causing heart related problems, as far as diet is concerned. To avoid cholesterol, go veggie! Or consume it in a proportionate portion. i.e. not more than 300 mg. Animal products like meat, chicken, dairy products & eggs have larger amount of cholesterol contents. Even if you go for lean meat or low-fat non-vegetarian food, sizable amount of cholesterol is present in them.

What’s in the fisherman’s Bucket?

If you don’t wish to be a vegetarian, your search will end here. Consume fatty fish atleast twice a week. Fish like salmon, mackerel, albacore tuna & sardines contains Omega-3 fatty acids that help in lowering blood triglycerides (fats) & blood pressure. These fish types also reduce the risk of heart attacks & speed down to building up of plaques in the arteries. Consumption of fish in your meal will surely help to lower the risks of heart diseases.

Maintain your weight!

Obesity & over weight are the basic reasons that invite diseases & disorders. Maintaining your weight is very important, excess weight will increase the risk of high blood pressure & fats. Maintaining & losing your cholesterol level will lower your risk of heart diseases.

Diabetes & obstructed breathing, medically termed as sleep apnea may also lead to several heart related disorders.

Workout time!

Everyday, half hourly exercise, including regular aerobics like brisk walking, bike riding, stair climbing and swimming, jumping rope, circuit training & dancing will keep your heart fit & healthy by raising the level of protective HDL cholesterol. If time does not permit you, & you don’t make it a point to attend gym or work out, keep yourself active & busy in household activities.

Be a moderate drinker

According to experts, a glass of red wine is filled with antioxidants that help in reducing the risk of heart problems & diseases. But on the other hand, it causes a minor increase in the HDL cholesterol level. Excessive consumption of alcohol will raise your blood pressure, triglycerides & calorie count which will simultaneously increase the risk of heart prone diseases. Controlled & moderate drinking defines, average sized drink daily one for women & two for men.

Smoking is injurious to health, or heart!

Smoking has the ability to lower the supply of oxygen to your body by compressing the blood vessels. Tobacco smoke can damage your heart, as it contains various chemicals.
Switching to cigarettes labeled with low-tar and low-nicotine is not the option. Quit smoking, this will help to lower the chances of heart attacks & other heart related diseases.

Stress, a silent heart killer!

Stress is a factor that hits your heart directly; it depends on how you deal with it. Stress may also lead to various other risk factors like increase in blood pressure & cholesterol levels, physical activities like eating, drinking & smoking may also get hampered. Consult a health care practitioner, regarding ways to deal with stressful events.

Regular check-ups

Perform regular medical check-ups, including blood pressure, cholesterol testing & monitoring . Take medications as per prescriptions, for controlling blood pressure & cholesterol levels. You can also ask doctor for alternatives if any.

Popularity: 2% [?]