Nobody is too old to get a heart attack. Due to erratic lifestyle habits, many people risk heart disease which is easily preventable with conscious effort and habits. Here are few tips for a healthy heart.
Almonds
Snack on handful of almonds throughout the day. Researches show that almonds provides sufficient antioxidants that help to prevent the damage of heart cells.
Brown Rice
Brown Rice is a whole grain, rich in phytosterols, oryzanol and other antioxidants that are found to help in reducing the risk of heart disease. It also contains essential vitamins and minerals which aids in maintenance of weight and type II diabetes as well.
Carrots
Consuming a carrot a day, keeps the heart disease away. Since this bright vegetable is rich in beta-carotene and other anti-oxidants, it is very helpful in lowering the risk of heart disease by as much as 40%.
Diet
Balance diet plays an important role in maintaining a healthy heart. Diet that is low in cholesterol, animal fats, excessive sugar and salt is sure to make a positive impact on the heart.
Eating more of vegetable and fruits
This lowers the risk of development of heart disease. People who consumes high amounts of fresh fruits and vegetables cut the risk of heart attack, stroke and other chronic diseases. These are rich in many nutrients, including, vitamins, anti oxidants and fiber which is essential for the smooth functioning of the body.
Fried food should be avoided
Foods that are rich in fat are certain to cause heart problems. Keep away from deep fried food. These increase the plaque on the artery walls and clogs the arteries thus, increasing the chances for a blood clot which leads to heart attack.
Garlic
It is an effective agent against cholesterol. Studies indicate that regular usage of garlic is able to significantly lower the blood cholesterol. Though not a magical cure, garlic does have a healing role and its consumption promotes healthy heart.
Healthy intake of alcohol
Very moderate consumption of alcohol raises the level of good cholesterol or HDL (high density lipoproteins) and also helps in decrease of inflammation. It also boosts production of estrogen which protects the heart as well as helps people with lower estrogen.
Intake of salt and sugar
Recommended consumption of sodium is less than or equal to 2,300mg per day. The daily intake of sugar should be limited to 150 calories per day. Processed foods are normally high in sugar and salt which needs to be avoided.
Jump start on physical activities
Keep the body active with various physical activities such as brisk walking, mowing, doing house hold work, exercise, swimming, cycling are simple yet effective ways to keep the body healthy which also promotes good heart health.
Know what you buy
Reading food labels to evaluate if the food has good fat and appropriate levels of sodium and sugar is key when buying edible products.
Legumes
Beans, lentils are high in proteins which are easily absorbed by the body. It is recommended to consume up to 3 cups of legumes every week for a healthy heart.
Monitor sugar and cholesterol levels
Regular health check up that monitors sugar and cholesterol levels is quite important to keep heart disease at bay. Checkups provide good insight on the bodily functions and helps to take effective steps to curb the disease.
Nitric Oxide
This chemical plays in important role in maintaining optimal heart health. It increases the blood flow and avoids fat from sticking to the blood vessel walls, thus preventing heart attack. Consume foods that are high in Nitric Oxide, such as walnuts, beans, soy, almonds, oats, tuna, salmon and mackerel.
O-mega 3 proteins
Fatty acids from fish and fish oils protects heart disease. It is recommended to intake good amounts of such foods which help in the prevention of cardiovascular disease.
Park the car
You should park the car at a distance and opt to walk to the supermarket, office and home. Take the stairs instead of the lift to keep the body fit and agile.
Quantity
Enjoy the food with small portions which goes a long way for a healthy and slim waistline. Relishing each morsel slowly tricks the brain and gives the feeling of fullness with only a small portion. It is also good to read the serving size which is part of a nutrition label when buying processed foods.
Red meat need to be avoided
Red meat and fried chicken contains loads of unsaturated fat. Instead, opt for skinless chicken, tuna and lean meat to reduce saturated fat in the diet.
Soy milk
Soy products are known to reduce cholesterol. Soy milk is high in protein and has very less amount of saturated fat and cholesterol. It contains high amounts of Omega-3 fatty acids and Vitamin E which are heart-friendly.
Tomatoes
These are one among the safe alternatives to reduce cholesterol. These are rich in lycopene, antioxidant which is vital for a good heart’s health. Body absorbs lycopene faster and reduces the hardening of arteries, thereby reducing the risk of heart attacks.
Use healthy cooking methods
Steam cooking, baking vegetables with olive oil with combination of herbs such as oregano, basil, cilantro, garlic, dill and rosemary are some of the ways to cook for a healthy heart.
Vegetarian Food
Go vegan. Animal products such as meat, dairy products and eggs are quite high in cholesterol and fat. A complete vegetarian diet with whole grains, fruits and vegetables can completely stop the disease on its tracks.
Water
Opt for this amazing drink that not just refreshing but has zero calories, fat, sugar and carbohydrates. Drinking a good amount of water lowers the risk of heart attack to a certain extent.
X tra activity
Walk that extra mile, work that extra hour in the gym and be completely active to maintain an astounding body and mind.
Yogurt
This is one of the top heart healthy foods. When consumed as low fat yogurt, this protects the body against gum disease which is directly linked to a person’s risk for heart attacks. Probiotics, the friendly bacteria present in yogurt helps in preventing the development of bacteria in the mouth.
Zero in
Zero in on any health problem as quickly as possible with a visit to the doctor and its related diagnosis. Postponing matters related to health is just dangerous and may not be worth the wait.
