TIPS FOR A HEALTHY HEART
Nobody gives it much of a thought, but your heart is working round the clock for you. Your heart is the most vital organ of your body as it pumps blood and oxygen to all of your other organs.
When the heart doesn't get the care it needs, serious problems can develop.
Keeping your heart healthy is something anyone can work on every day! Here's how.
EATING FOR YOUR HEART
- Control your portion size
How much you eat is almost essential as what you eat. Overloading your plate can lead you to intake more calories than you intended to.
- Eat from a small plate or bowl to help control your portions.
- Eat more low-calorie, nutrient-rich foods.
- Eat smaller amounts of refined, processed, or fast foods.
- Eat more vegetables and fruits.
Vegetables and fruits give out the best vitamins and minerals. Along with this, they are low in calories and rich in dietary fiber.
Eating more fruits and vegetables will help you replace higher-calorie foods, such as meat, cheese, and processed foods.
- Move it, move it, move it.
Aerobics, Zumba, yoga, swimming, brisk walking, jogging, etc., will increase heart rate, which keeps it functioning well. Being a couch potato will eventually have an unhealthy effect on blood fats and blood sugar. Have someone take a long walk with you during your lunch break, and enjoy regular exercise in your leisure time.
- Bust the Stress
Stress makes us get involved in unhealthy activities like drinking, eating junk, and smoking. Find your stress buster and practice deep breathing exercises.
- Delete Cholesterol
What is cholesterol?
Cholesterol is a substance which your body makes, and you also get it from eating food. It helps your body create vitamin D and certain hormones, including estrogen in women and testosterone in men, and makes digestion smooth.
Why should I worry about my cholesterol levels?
There are two types of cholesterol you might have heard about: good cholesterol and bad cholesterol.
Having too much of the bad, or relatively less of the good, can lead to heart diseases.
How can I lower my cholesterol levels?
Medications and minor lifestyle changes can help one get their high cholesterol very much under control. It doesn't matter if you have or don't have high cholesterol; you can still include these changes in your daily habits to lower your heart disease risk.
- Eat chocolate
Dark chocolate not only tastes delicious, but it also contains heart-healthy substances. The next time you want to fulfill your sweet cravings, have those tiny squares of delicious dark chocolate. No guilt required.
- Do loads of housework.
Vacuuming or mopping the floors etc., do get you moving around. They can give your heart a little tiny workout and burn your calories too. Put your favorite music on and complete your weekly tasks.
- Eat nuts
Almonds, walnuts, pecans, and other nuts give a powerful nudge of fats, proteins, and fiber. Adding them to your diet can help lower your risk of any heart disease.
- Make time for your first meal of the day.
Breakfast is an important meal for anyone. Having a breakfast that is nutritious can help you maintain a healthy diet and weight. Have these in your breakfast meal -
- whole grains,
- low-fat dairy products,
- fresh vegetables and fruits
- Take that stairway
Exercise is crucial for good heart health, so why not sneak it in at every opportunity? Take the stairs instead of the elevator. Run alongside your dog at the park, have a little hide and seek game with your kids. Every little thing adds up to your better fitness.
- Find your happy place.
Maintaining a positive outlook on life may help you stay healthier for longer.
Understand + manage your blood pressure
Blood pressure (BP) is the pressure of your blood on your arteries' walls as your heart pumps it throughout your body. It's an essential aspect of how your heart and circulation work. Chronic high blood pressure is one of the vital risk factors for heart disease. The more you get older, the chances of having ongoing high blood pressure increases.
What is high blood pressure?
High blood pressure is also called hypertension. Here, the force of blood against your arteries' walls is elevated. Without treatment, high blood pressure can severely damage your arteries, heart, kidneys, and other organs, leading to heart attacks, strokes, and kidney failure.
How can I lower my blood pressure?
Many times, making lifestyle changes can lower your blood pressure too. Along with this, have a word with your doctor to find out if you need prescription medication as well.
How can I lower my risk of heart disease?
You can always do things to improvise your chances of avoiding the risk. Now you know that you should be eating healthy, exercising, and quit smoking. Here are a few other steps:
- Go for time-to-time checkups: At least once a year, see your doctor ensure you haven't developed any severe conditions that would put you at risk for heart disease.
- Keep checking your blood pressure and cholesterol level: Your doctor can check it for you, but you can even use a home blood pressure device purchased from a pharmacy.
- Manage your diabetes: If you have diabetes, make sure you're closely watching your blood sugar levels, eating well, and exercising.
- Don't skip your medications: If you're taking medications for blood pressure, cholesterol, or diabetes, take them as directed.
By doing all the above things, you and your hardworking heart will both be happy and healthy.
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