Everyday Tips To Keep Your Heart Healthy – The heart is the main organ in our body that keeps our life running. Hence to live long what we need to ensure is good health. It has been seen that most of the death cases among men and women are because of heart disease. This is only because of poor care of health. Hence there is a need to make continuous efforts in maintaining cardiovascular health.
Some people try to take a lot of medicines to keep their heart health in check. Continous exercising is also a must that can help in maintaining heart health. Hence there are a lot of ways in which you can care well for your heart. There are a lot of tips you can follow for a healthy heart. By making just a mere change in your lifestyle you can maintain your heart health well.
Everyday Tips To Keep Your Heart Healthy
Heart diseases are growing among people day by day. Hospitals are filled with people suffering from heart diseases more than any other disease. Hence there is a great need to aware people about the tips they can follow to maintain a healthy heart. Some of the best tips they can follow to maintain a healthy heart are:
Cut the salt intake
Your blood pressure levels are affected by the high salt intake. Hence it increases the risk of heart diseases as well. The healthy amount of salt intake that doctor recommends is 6 g for adults and for children it is 3g. try avoiding salt especially when you are on the table and while cooking as well try using less amount of salt. Also in the case of processed foods be particular about the label listing the salt quantity.
Avoid saturated fat
Food items like butter, ghee, fatty meats, dairy fats, and processed foods such as pies, pastries, and cakes are rich in saturated fat and increase the level of cholesterol in the body. Hence you must prefer dairy foods with low fat instead of full-fat ones and try drinking semi-skimmed milk. Go for steamed or grilled food instead of fried food.
Less sugar intake
Weight gain and sugar have directly related. The more you will consume sugar more you will gain weight. And gaining weight welcomes problems like high blood pressure, diabetes, and heart disease. If you are a sugar lover then you can go for yogurt with fresh fruit instead of artificial sweetened puddings and cakes.
Eat more fruits and vegetables
Five portions of fruits and vegetables a day can help you in increasing the amount of potassium in the body. This is because you can keep your heart healthy by eating fruits and vegetables because of their nutrient richness. Fruits and vegetables like citrus fruits, sweet potato, mango, beans, and pulses being rich in soluble fiber help in lowering down the cholesterol.
Eat fish more
Some fishes are rich in omega-3 fatty acids that are sardines, pilchards, salmon, mackerel, and fresh tuna which can be beneficial for your heart health. They also help in improving cholesterol levels. Hence if you are vegetarian you can consume spinach, wheat germ, walnuts, flaxseed, and flaxseed oil, soy and canola oil, etc to make omega-3 intake.
Say no to smoking
Do you know that smoking is the main reason behind cardiovascular diseases? People who smoke are more prone to the risk of heart disease in comparison to the people who do not. It decreases the amount of oxygen in the blood and raises blood pressure. Not only this it also damages the lining of the arteries. Hence if you do smoke, quit it today.
Do more exercises
A heart attack is common in people who are less active than active ones. Hence to avoid heart diseases try doing 150 minutes of intense activity in a week. You can do this by doing a brisk walk for 30 minutes after lunch every day in a week.
Avoid Alcohol
Alcohol can damage the heart muscles, increase blood pressure and cause abnormal heart rhythms. Hence you are addicted then you can consume the moderate level that 3 to 4 units for men and 2 to 3 units for women per day.
Manage stress
Stress is also one of the main reasons for developing a heart disease hence try managing the stress. As in stress people try activities like smoking, drinking alcohol, no exercise which has a direct link with heart diseases. Hence manage stress by following the stress-busting tips.
Conclusion
Hence these are all tips you can follow these everyday tips to keep your heart healthy. As “Healthy heart links healthy you”.