Top Ten Tips of Healthy Heart
Awareness for obesity, heart attack and diabetes is spreading globally for betterment of health of individuals. So we are also here for the same cause- i.e. how to take care of your heart.
The first step is - You need to kill the “culprits” that tend to “destroy” your heart. Then comes the second step - incorporate those good habits that are friendly to your heart. We give you top 10 most simple yet the most efficient tips for a healthy heart.
Every doctor swears by walking when it comes to maintaining a healthy heart. Walking is a natural remedy for boosting heart health. There you go... Buy a comfortable pair of shoes and make it a point to go for walk at least half an hour a day.
2.Check your waistline
You must check your waistline. If your tummy is bulging out rapidly, then control it right from today. People who are prone to putting weight on the waistline are more vulnerable to heart attack.
You must be already knowing that how stress can affect your health. If you are overburdened with work pressure, family issues, etc. then it’s high time to take a break. Focus on improving your health through de-stress techniques- it could be meditation, yoga or doing anything that makes you feel relaxed.
Tough deal but not impossible! Get some counselling immediately if you are finding it difficult to quit smoking. However, one is for sure, you have to give up smoking for a healthy heart.
5.Cut Down on Alcohol
Alcohol addiction is your worst enemy. Avoid binge drinking if your heart is weak. Cut it down gradually with a peg in day. This also helps you to control weight.
6.Limit your Salt Intake
Excess sodium is detrimental for the heart. Refrain from adding extra salt before eating to already cooked food. Avoid fast foods, ready-to-cook varieties and fried foods rich in salts.
7.Curtail saturated fats, unhealthy carbohydrates and cholesterol
Refined foods, milk chocolates, carbonated drinks, butter, white rice, white flour, red meat, etc. are all unhealthy for your heart. Cholesterol build up makes you prone to a wide range of heart disease. Replace those bad foods with heart-friendly choices which include- whole grain foods like oats, legumes, lentils, pulses, etc.
8.Include omega-3 fatty acids
Those diagnosed with a weak heart must include omega-3-fatty acids in their diet. Have sardines, tuna, and mackerel twice a week. Include peanuts, walnuts and almonds in your diet for improving your heart health.
9.Eat Loads of Green Vegetables and Fruits
The more you eat green leafy vegetables, the better it’s for your heart. Avoid potatoes and corn. Have apples, citrus fruits, water melons and dry fruits regularly.
10.Monitor your Blood Pressure, cholesterol and blood sugar
Lastly, how would you know that your blood pressure is getting maintained with those healthy habits you are practising? Well, that’s the reason we suggest you to monitor your blood pressure as well as cholesterol and blood sugar levels regularly.
Written by: Saptakee sengupta
Date last updated: January 11, 2015