Best Tips on How to Keep Heart Healthy - A Quick 5 Min Read
Although heart disease is one of the primary causes of death, we cannot ignore it. While some risk factors, such as family history, sex, or age, are unavoidable, keeping your heart healthy is something you can do in your day-to-day routine.
Get started with these five tips on how to keep heart healthy and fit:
1. Say no to smoke or tobacco today!
To quit smoking and tobacco is one of the healthiest things you can do for your heart. Even if you don't smoke, stay away from secondhand smoke.
Tobacco contains chemicals that can harm your heart and blood vessels. Because your heart needs to work harder to give enough oxygen to your body and brain, cigarette smoke lowers the oxygen in your blood, raising your blood pressure and pulse rate.
You'll start reaping benefits as soon as you quit smoking, no matter how long or how much you smoked.
2. Get moving: Target for at least 30 to 60 minutes of physical activity daily.
Physical activity on a daily basis can help to reduce your risk of heart disease. It always helps in maintaining a healthy weight and reduces your risk of developing heart-related illnesses such as high cholesterol, high blood pressure, and type 2 diabetes.
If you haven't been active for some time now, you may need to slowly work your way up to these goals, but in general, you should aim for at least 150 minutes a week of moderate cardio exercises, such as walking at a brisk pace or 75 minutes a week of vigorous aerobic activity, such as running based on your age group.
3. Maintaining a healthy weight is the key.
Obesity raises your risk of heart disease. Excess weight can lead to illnesses including high blood pressure, high cholesterol, and type 2 diabetes; all such factors raise your risk of heart disease.
Even a tiny amount of weight loss is good. Reduce your weight by 3% to 5% to lower your blood fats (triglycerides), lower your blood sugar (glucose), and lessen your risk of type 2 diabetes. Losing even more weight would aid in the reduction of blood pressure and cholesterol levels.
4. Plenty of sleep for a healthy heart
Sleep deprivation can cause more than yawning; it can also be harmful to your health. Obesity, high blood pressure, heart attack, diabetes, and depression are all increased in people who don't get enough sleep.
The average adult needs at least seven hours of sleep per night. Make sleep a top priority in your daily routine. Set a sleep pattern and adhere to it every day by going to bed and waking up at the same time. To make sleeping easier, keep your bedroom dark and quiet.
5. Get your heart screened regularly
Cholesterol levels and Blood pressure that are too high can harm your heart and blood vessels. You won't know if you have certain conditions unless you are tested for them. Regular screening can help you figure out what your statistics are and whether or not you need to act.
Your doctor may give heart medicines and suggest lifestyle modifications if you have a problem like high cholesterol, high blood pressure, or diabetes. Make sure to take your prescriptions seriously as directed by your doctor and maintain a healthy lifestyle.
A heart-healthy diet gives you a Healthy Heart.
Ready to start your heart-healthy diet? Follow these five tips to start with.
Although you may be aware that certain meals raise your risk of heart disease, altering your eating habits can be difficult. However, if you know which foods to eat more and which foods to restrict, you are on a track to a heart-healthy diet.
A. Controlling your portion size is a must.
It's just as important to watch the portion size of what you eat as it is to watch what you consume. Overfilling your plate, having seconds, and eating until you're full can result in you consuming more calories than you need. Restaurant portion sizes are frequently larger than anyone requires.
Following a few easy guidelines for portion control can help you slim down your diet while also improving your heart and waistline:
- Use a tiny plate or bowl to help you keep track of your servings.
- Increase your intake of low-calorie, nutrient-dense foods like fruits and vegetables.
- Limit your intake of high-calorie, high-sodium foods such as processed or fast foods.
- Increase your intake of vegetables and fruits
Vitamins and minerals are abundant in vegetables and fruits. In addition to being low in calories, vegetables and fruits are high in dietary fiber. Plant-based diets contain compounds that may aid in the prevention of cardiovascular disease. Consuming more fruits and vegetables may help you reduce your intake of high-calorie items like meat, cheese, and snack foods.
It is simple to incorporate veggies and fruits into your diet. Keep washed and chopped vegetables in your refrigerator for quick snacking. Fruits should be kept in a bowl in your kitchen so that you don't forget to consume them. Choose meals using vegetables or fruits as the primary ingredients, such as vegetable stir-fries or salads with fresh fruits.
B. Choose low-fat protein sources.
Protein comes from lean meat, poultry, and fish, as well as low-fat dairy products and eggs. Choose lower-fat alternatives to fried chicken patties, such as skinless chicken breasts instead of fried chicken patties and skimmed milk instead of whole milk.
Legumes, such as beans, peas, and lentils, are high in protein, low in fat, and cholesterol-free, making them excellent meat replacements. Substituting plant protein for animal protein, such as a soy or bean burger in place of a hamburger, lowers fat and cholesterol while increasing fiber intake.
C. Reduce the salt (sodium) in your food
High blood pressure, a risk factor for heart disease, can be caused by eating too much salt. Salt (sodium) restriction is an important component of a heart-healthy diet.
Although lowering the amount of salt you add to food at the table or while cooking is a good start, canned or processed foods like soups, baked goods, and frozen dinners contain a lot of salt. Salt consumption can be reduced by eating fresh foods and creating your own soups and stews.
If you prefer the convenience of canned soups and prepared meals, seek for those that have no or low sodium. Foods that claim to be reduced in sodium because they are seasoned with sea salt rather than conventional table salt should be avoided, too, as sea salt has the same nutritional value as regular salt.
D. Allow yourself an occasional treat
Allow yourself to indulge once in a while. Your heart-healthy diet will not be derailed by a candy bar or a handful of potato chips. However, don't use it as an excuse to abandon your healthy-eating plan. If overindulgence is the exception rather than the rule, things will eventually balance out. What matters is that you eat a variety of healthful foods on a regular basis.
This was your answer to how to keep heart healthy. Incorporate the above tips into your life, and you'll always be blessed with a healthy heart.