You have probably heard many times "your health is your wealth" and it's true when it comes to the heart. Your heart processes continuously to carry oxygen and nutrients to the body. If the heart fails to do its functions body organs and tissues will die.
So we must take care of the most vital organ of human life. Some easy habits that can change your heart health are:
1. Take a proper diet
Eating a healthy and balanced diet is not only good for your heart but all the body. A diet consisting of vegetables, whole-grain foods, plenty of fruits, protein, vitamins, and minerals is crucial for improving the quality of your life.
The main culprit behind heart disease is saturated fats, trans fats, cholesterol, and sodium. Limit or avoid food containing fats, high calories, and sugar.
What amount of food and which food you are eating both are important. Filling too full of your plate and eating until you feel stuffed will probably result in gaining more calories than you should.
Some easy tips to control food portion and shape your diet are:
Eat a lesser amount of high sodium food, high-calorie foods such as processed, refined, or fast food.
Eat more nutritious, low-calorie food, such as vegetables and fruits.
To control your food amount you can take a small plate or bowl
2. Get adequate sleep
The study and recommendations are to take eight to nine hours of sleep for adults. Sleep is crucial for proper body functioning. It helps you to recharge your body with energy, makes you feel relaxed, and helps your brain to restore the information.
If you have an improper sleep routine, you can cure it with home remedies like chamomile tea and therapy. Consult a physician, if they don't work.
Improper sleep will put you at higher risk of coronary heart disease and cardiovascular disease. Make sure you take proper sleep daily.
3. Reduce excess salt intake
Salt or sodium is a harmful ingredient in most processed foods. We use salt in many of our favorite dishes, suddenly lowering its amount will give you a bland taste. You can try to replace it with rock salt, lemon juice, and vinegar.
Sodium rich diet may lead to high blood pressure which can result in the risk of stroke or heart disease. You can reduce salt consumption by lowering the amount of salt you add to food while cooking. Eating fresh vegetables and fruits can reduce the amount of salt you eat.
4. Maintain a healthy body weight
High weight is a silent risk to your heart. Obesity intensifies the reasons for cardiovascular disease, high blood pressure, and high cholesterol.
Losing just 5-10% of your bodyweight if you're obese or overweight improves your metabolic activity. Dietitians believe that one of the healthiest types of diet is the Mediterranean diet, which consists of vegetables, pulses, fruits, nuts, seeds, and some meat.
Some easy ways to reduce saturated fats and trans fats are:
Use less margarine, butter, and shortening while cooking and serving.
Choose lean meats with less than 10% fats.
Try to substitute low fats when possible for a healthy heart.
5. Manage your stress
We all have busy schedules that ultimately result in stress. Some changes in our daily routine can help us to manage it healthily.
The most important thing nowadays is "me" time which is missing from our life. Give thirty minutes daily to yourself. What activities you can do yoga, meditation, book reading, anything that you love to do, and don't put you in a dilemma.
We can reduce stress by getting enough sleep, regular exercise, and listening to relaxing music. Physical and mental health both are crucial.
Maintaining social connections and talking with people you trust and like is also an important aspect to reduce stress. Finding a hobby that stimulates fun and helps you distract from negative thoughts or worries is also suggested.
6. Quit smoking
Surveys show that smokers are three times more vulnerable to suffer from heart disease or stroke. Smoking tightens major arteries, reduces your blood oxygen levels, raises your blood pressure which increases the risk of stroke.
Nicotine, tar, and other harsh chemicals in cigarettes are dangerous and unhealthy. The most active agent in cigarettes is nicotine and other chemicals and compounds that build up fatty plaque in the arteries.
We can't lower smoking and say it's safe. Occasional smokers or light smokers also damage their hearts and blood vessels. By quitting smoking, a person immediately reduces the risk of stroke and heart attack.
7. Exercise everyday
Exercise improves your heart's health. It helps to lower blood pressure, stabilize blood sugar levels, improves the ratio of unhealthy to healthy cholesterol in your body and reduces the risk of blood clots.
Aerobic exercises like running, walking, swimming, jumping rope, bicycle riding, treadmill, and stepper are best for your heart because they smoothly increase heart rate and accelerate fat burning. In addition to aerobic exercise, yoga is also beneficial because it promotes flexibility, relaxation, and strengthening.
Many people face the fact that they don't have time for exercising due to their busy schedules. Adding thirty-minute exercises to your daily routine or taking a walk in a single day can benefit you. Avoid going through vehicles at some close palaces. Your goal should be to get thirty minutes of physical exercise which is recommended by experts.
Bonus: Flaxseeds, also known as linseed, are high in Omega-3 fatty acids and they can help you in lowering cholesterol.
Sometimes they are added to food to prevent constipation as they increase fiber intake. Having a fiber-rich diet can also help to lower your cholesterol.
You can buy flaxseed from any supermarket or food shop, and add them to your breakfast. If you want to start eating flaxseed, try it with a half teaspoon and take it to about two teaspoons a day.
I know you will choose these healthy habits.
Stay Healthy!
Σχόλια