A Way To Your Healthy Heart
Healthy Heart Tips
Heart disease is one of the foremost causes of death in the world. The most significant way that you could prevent a heart attack is to change your lifestyle. The 3 most vital areas to change are to improve your nutrition, increase your exercise and quit smoking. Improvements in these three areas could lessen your chances of a heart attack and increase your chances of a long and healthy life. Start making some adjustments in your life to achieve long-term benefits for your heart health. It’s not that hard. Following are some few healthy heart tips.
Healthy lifestyle for a healthy heart
1)Achieve and maintain a HEALTHY BODY WEIGHT– being overweight, in particular carrying excessive weight around the middle, increases the risk of heart disease. To achieve a healthy body weight, focus on eating more fruit, vegetables, whole grains and lean protein rather than processed foods high in Trans fat and sugar.
2)Eat AT LEAST 5 portions of FRUIT AND VEGETABLES a day – fruit and vegetables provides our bodies with vitamins, minerals, antioxidants and soluble fiber which keeps our bodies (and hearts!) healthy.
3)Choose LEAN MEAT, VEGETARIAN PROTEIN SOURCES & WHOLE-GRAINS which are an excellent source of both protein and soluble fiber, which helps to reduce cholesterol levels.
4) Eat LESS SALT & LESS SUGAR – Consuming too much salt can lead to high blood pressure. Around 75% of the salt that we eat is already in foods so make sure to avoid, or eat fewer of foods containing more salt Too much sugar can lead to high triglycerides (a bad type of fat in our blood vessels) which is why you should reduce concentrated forms of sugar e.g. fruit juice, sugary drinks, biscuits and cake – have no more than a small glass of fresh fruit juice a day (the whole fruit is much better for you!).
5) Monitor your Alcohol Intake- Not only is alcohol laden with calories it doesn’t provide much in the way of nutrients. Excess alcohol could harm the heart muscle, increase blood pressure and also lead to weight gain. Binge drinking would increase your risk of having a heart attack so you must aim to restrict your intake.
6) Keep ACTIVE & DE-STRESS – Being active will keep your heart muscle healthy and it also helps to increase the levels of good cholesterol in our bodies. Regular physical activity can help you maintain your weight, keep off weight that you lose and help you reach physical and cardiovascular fitness. Walking is a great way of relieving stress and it counts towards the recommended levels of activity too. If you ever feel under pressure take a step back and do something relaxing – your blood pressure will thank you for it! Common activities like swimming, cycling, jogging, walking and many other activities can also support your heart health. At least 30 minutes of moderate physical activity on most days of the week has been demonstrated to reduce the risk of heart disease. Best is at least 30 minutes every day.
7) Stop SMOKING – Smoking is one of the leading causes of heart disease however if you give up then your risk of a heart attack falls to about half of that of a smoker after just one year.
Prevention is always better than cure so you must work hard to keep your heart healthy. Ensure to follow the above healthy heart tips and keep four heart fit by a regulated intake of food and adequate physical exercise.