The DASH (Dietary Approaches to Stop Hypertension) diet plan is recommended strongly by doctors not only for those with high BP but also for everyone in their advanced age.
The diet strongly emphasizes on eating foods that are friendly for your heart.
Foods to eat: Eat plenty of fresh fruits and vegetables. You can also serve yourself lean meat like skinless chicken and freshwater fishes like rohu, salmon, trout, etc. Pop in nuts and seeds as they are great sources of healthy fats and antioxidants
Foods to avoid: Cut down of foods containing trans fats, LDL cholesterol, high sodium and sugars. For e.g.: cookies, pastries, refined flour products, milk chocolates, dairy products, processed foods (sausages, meat, French fries), red meat, etc. Avoid cooking in coconut and palm oil.
Exercise: Are you leading a life devoid of physical activity? If so, then it’s the time for a change. Get your body moving! Try to take out at least 15-30 minutes every day to exercise, walk, jog, dance, or perform any other types of physical activities.
Some quick and smart ways to move your body are: take stairs, do household works like cleaning and mopping, try gardening, walk with your pet, cycle around, play outdoor games, etc. Your blood circulation improves with physical activities.
Beat stress: You have to get rid of are stress and anxiety at any circumstance. A huge percentage of population suffer from heart complications due to leading a stressful life. Let your doctor know about these issues and follow his/advice.
At time heart disease and heart attacks happen due to our negligence in getting those routine check-ups. Talk to your doctor and get your lipid profile checked to make sure that your cholesterol and fat levels are normal.
Simultaneously get your blood pressure and blood sugar tested. These are precautions and if any abnormality has been found you can be careful early and avert a heart disease in the future.
If your BMI is high then you must workout conscientiously try to cut down weight. Being overweight is one of the most probable reasons for heart diseases. And you can control you weight only when you exercise daily and eat healthy.
Smoking is immensely damaging. For that matter, anything that contains nicotine is not good for the health. Look for effective ways to quit smoking. The same applies to alcohol. Check with your doctor what the safe limit is for you. They say drinking one peg of red wine everyday improves heart health.
If your doctor has advised some medicines, like aspirin then complete the dose and take them on time. Any medical condition should be addressed properly to avoid complications in the future. This way you can save yourself from heart disease.
We suggest you to talk to your health care provider regarding implementing the changes and go for routine check-ups to ensure that your heart is healthy.
Written by: healthplus24.com team
Date last updated: March 09, 2014