With so many heart diseases on the rise, most
health-conscious people strive to find ways to keep their heart healthy.
It is a serious misconception that being in excellent
physical condition makes you less vulnerable to heart diseases. It is true that
good levels of physical conditioning are a contributing factor in keeping your
heart healthy, but it is not the only one. In short, fitness and health may be
two different subjects if we look at it with intricacy. It is not an absolute
necessity that a bodybuilder is less prone to developing a heart disease than
an average man.
Take The Green
Initiative
When we speak of the heart, we cannot ignore the importance
and benefits of plant-based foods. Vegetables are an excellent source of
Glutamic acid. It is a class of amino acids which helps to keep blood pressure
at lower levels; safe levels, so to say. What's more? Veggies lack cholesterol,
fat and even calories, which otherwise tend to be the common culprits for
causing heart diseases. Not to mention, the amount of vitamins and minerals
that vegetables provide.
Stay Active
Without the aid of daily exercise, maintaining your health is
a daunting task. Exercises not only improve heart function, but also help in
lowering blood pressure, and cholesterol levels in the body. A mere 30 minutes
daily walk works well for the heart. It is said that sprinting is more
beneficial for the heart than jogging.
Minimise the
consumption of oil
Although, you cannot avoid oil completely, you can keep its
consumption to a minimum. As oils are a storehouse of calories mostly
consisting of fat, they have high chances of leading to the development of
plaque in the arteries. This gives rise to some nasty heart problems. However,
not all types of oil are unhealthy. Fish oils contain omega-3 fatty acids,
which help in preventing cardiovascular diseases and reduce instances of heart
attack.
Say no to smoking
If you think you cannot shun the habit of smoking, then you
might as well know that you cannot do anything good for your heart. One of the
most severe risks of smoking relates to heart diseases in almost every smoker.
Quit smoking, and you have done half the job in keeping your heart healthy!
Shed the excessive fat
If your figure is slim, and belly flat, then you may have
less things to worry about heart diseases. Being overweight puts extra load on
the heart, thus increasing the risk of heart conditions. So, consume less
sugary foods and more fibre, complex carbohydrates, fruits and vegetables.
Maintaining a healthy weight is one of the basic necessities for a healthy
heart today.
Add More Fibre
Fibre exists in two major groups; soluble and insoluble.
Although both types are beneficial to health, it is the former type that does
way better to reduce cholesterol levels in the body. Due to its soluble nature,
it binds with the cholesterol in the intestines and keeps it from being
absorbed. A healthy person requires a serving of 5 to 10 grams of soluble fibre
a day to avail this benefit of low cholesterol. Foods rich in this fibre
include apples, peas, prunes, etc.
Beware of Saturated
Fats
It is important that you limit the amount of saturated and
Trans fats you consume. These spike cholesterol levels in the body, thus
increasing the risk of coronary disease. So avoid or limit consumption of food
such as red meat, dairy products, coconut oil and palm oil. These are rich in
saturated fatty acids. To avoid Trans fats, eat less fast food, bakery
products, snacks, crackers, and margarine. Go for foods rich in healthy fats
such as polyunsaturated and monounsaturated fats.
Eat Less Salt
Sodium is good for the body, but in small amounts. High salt
intake means high blood pressure, which eventually points out to heart
conditions. When sodium starts accumulating in the blood, it attracts water
which in turn, increases the blood volume. Now to keep this blood circulating
through the blood vessels, the heart has to work harder thus, causing high blood pressure. The recommended amount of sodium in the food per day must be
less than 2300 milligrams.
Take the Right
Medication
In most cases, heart diseases are also related to the use of
drugs. So, it is important that you take medicines as prescribed by the doctor,
or get them altered if necessary.
Manage Stress
Stress has also been known to be one of the common culprits
of heart problems. Any stressful situation elevates blood pressure and this
response takes its toll on the heart. So, keep yourself relaxed by practising meditation, yoga, and other relaxation techniques.
