Tips To Keep a Healthy Heart
Healthy dietary habits, regular physical activities and upgrading yourself to a healthy lifestyle are keys to protect your heart, the vital organ of human body.
Here are some tips:
- Eat a heart healthy diet that is low in salt; low in total fat, saturated fat, and cholesterol.
- Skip processed and fast foods as much as possible as these may contain the Trans-fat. According to American Heart Association, consumption of Trans-fat is associated with the high risk of developing heart diseases, strokes as well as diabetes.
- Try to consume potassium-rich foods such as potatoes, beans and greens, low-fat or non-fat milk and yogurt, and juices (prune, carrot, tomato and orange) as potassium can lower blood pressure by reducing the adverse effects of sodium.
- Always choose fat-free or low-fat dairy products, such as milk, yogurt, cheese and soymilk in place of processed cheese products and spreads, which are higher in sodium.(see also Foods bad for your heart).
- Water is free of sugar and thus an ideal drink for your heart over any other sugary beverages. According to American Heart Association, women should consume less than 100 calories of added sugar per day (about 6 teaspoons) and men less than 150 calories per day (about 9 teaspoons).
- Rinse the canned foods always to remove excess sodium.
- While eating in a restaurant, make it a habit to consume less sodium rich foods.
- Take at least 20-minute walk, 3 times a day, 5 days a week i.e. 60-minute walk per day (300 minute per week).
- Watch your weight and blood pressure if you are on border zone (see also Blood pressure & BMI check-up ).
- Even after doing exercises, sitting for prolonged periods (at office, at home in front of computer or TV) can compromise metabolic health. Therefore, in every thirty minute of sitting, stand up for a while or go to other room for 2-5 minute (see also Avoid sitting for long time ).
- Try to have good sleep (for adult at least 7-8 hours daily) as sleep deprivation can lead to obesity which in turn leads to heart disease.
- Quit smoking.
- Follow your doctor’s instructions and stay on your medications.
References: 13, 14
