Are you worried about your heart health? A healthy lifestyle is very necessary for the heart to be healthy. In today’s world, various factors like sedentary lifestyle, stress, pressure of work, family responsibilities and many environmental factors are responsible for heart diseases.
Maintaining a healthy body weight can protect your heart. People who are over-weight have increased levels of cholesterol, high blood pressure and are at a higher risk of developing Diabetes. Being physically active and eating healthy diet can prove helpful in controlling body weight as all vitamins and minerals needed by the body will be available for the body to keep it healthy and fit. For overall physical and mental health, keeping our heart healthy is very important.
Here are some tips for a healthy heart which will help you to look after your Heart
Quit Smoking
Consistent smoking is one of the major causes of Coronary Heart Disease. Smoking disturbs the blood pressure level and increases heart rate. It damages the linings of the arteries and cuts supply of oxygen to the blood. Smokers are almost twice as likely to get heart diseases as compared to non-smokers.
Reduce Salt Intake
The presence of higher amount of salt in our diet causes increase in blood pressure levels thus leading to heart problems. Therefore, you should limit your daily salt intake to 6 grams per day. By keeping a check on your daily salt intake, you ensure that your blood pressure is normal.
Cut down on Fats
Excess amount of fat intake is one of the main causes of developing heart related ailments. Fats increase cholesterol levels in our body leading to weight gain. Eating too much of saturated fats found in butter, ghee, fatty meats and processed foods such as cakes and pastries are found to increase cholesterol levels. Switch to low fat dairy products.
Eat more fruits and vegetables
Include green veggies and fruits in your daily diet as they are low in calories, high in fiber and packed with essential vitamins and minerals. The antioxidants and other important essentials present in fruits and vegetable helps to prevent heart diseases. Make sure to eat 5 portions of fruits and veggies daily as they are rich in potassium which helps to keep the blood pressure in check.
Maintain a Healthy Body Weight
If you are overweight, you are at a higher risk of developing heart diseases. Depending on your age and height, maintain an ideal body weight. Cut down on daily calories and indulge in any physical activities on daily basis. A balanced diet, daily physical activity and a healthy lifestyle will help you attain and maintain a healthy body weight.
Avoid Stress
Many studies have concluded that the leading cause of heart disease is Stress. Now a days, due to unhealthy and sedentary lifestyle, heart diseases have become quite common and this is not at all good. Try to get rid of stress and live a healthy and cheerful life. For relieving stress, try relaxation exercises like yoga and deep breathing, listening to music etc.
These are some ways to keep your heart fit and healthy. Don’t take care of your heart as granted because if our heart is fit, then our body will be fit, otherwise it may lead to serious health issues which can even lead to death.
Eat healthy, Be stress free, Exercise regularly to have a healthy and fit heart. Hit the gym 4-5 times a week or if it is possible get trained at home under a fitness trainer.
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