The Basics Overview
To help prevent heart disease, you can:
- Eat healthy.
- Get active.
- Stay at a healthy weight.
- Smoking is so dangerous for our heart just quit it and stay away from smoking.
- Control your cholesterol and blood pressure.
- Drink alcohol only in moderation.
- Manage stress.
Everyone is at risk for heart disease.
But how to find that you are at higher risk of getting heart diseases:
- Have high cholesterol or high blood pressure
- Are overweight or obese
- Don’t get enough physical activity
- Don’t eat a healthy diet
How to protect yourself and your body from this Heart diseases:
1. Cut down on salt
If you have a habit of eating foods with high salt contain, it’s likely that your blood pressure could be high too, which means that you have increased the risk of suffering from heart disease or stroke. The recommended maximum daily intake of salt is just 6g for adults and 3g for children(foods with more than 1.5g salt or 0.6g sodium per 100g are high, so avoid them wherever possible).
2. Eat less sugar
The another reason which can leads to heart disease is having too much of sugar in your diet which ultimately results in weight gain, which can raise your blood pressure and lead to diabetes and heart disease. If you have a sweet tooth and can’t give up sugar altogether, simply have fresh fruit with yoghurt instead of sweetened puddings and cakes.
3. Include more fruits and veggies in your diet
|Fruits and vegetables to choose||Fruits and vegetables to limit|
|Fresh or frozen vegetables and fruitsLow-sodium canned vegetablesCanned fruit packed in juice or water||CoconutVegetables with creamy saucesFried or breaded vegetablesCanned fruit packed in heavy syrupFrozen fruit with sugar added|
Try to include or Increase the amount of potassium in your diet by eating at least five portions of fruit and vegetables a day. Research have proved that potassium can help to lower your blood pressure so must include it. The nutrients in fruit and vegetables – including vitamins, minerals and fibre – may also help to keep your heart healthy. Some fruits and veg that are rich in soluble fibre may also help to lower your cholesterol, including citrus fruits, sweet potato etc…
4. Quit smoking
Smoking is one of the main causes of cardiovascular disease, and it’s a fact that smokers are likely to have a heart attack at a double rate when compared with those who have never smoked.
5. Avoid fats or try to limit it
Knowing how much saturated and trans fats you should eat or avoid is an important step to reduce your blood cholesterol and lower your risk of getting coronary artery disease. It is said that fats can increase your risk of heart attack and also stroke. You can reduce the amount of saturated fat in your diet by cutting the amount of fat from your meat or choosing lean meats with less than 10 percent fat. You also reduce the fat by cutting or decreasing the amount of butter when cooking and serving.
|Fats to choose||Fats to limit|
|Olive oilCanola oilVegetable and nut oilsMargarine, trans fat freeNuts, seedsAvocados||ButterLardBacon fatGravyCream sauceNondairy creamersHydrogenated margarine and shorteningCocoa butter, found in chocolateCoconut, palm, cottonseed and palm-kernel oils|
6. Eat dark Chocolates
Dark chocolate not only tastes fabulous but also contains some healthy-heart flavonoids. These compounds help reduce inflammation and lower your risk of heart disease. Choose a dark chocolate which is not over sweetened milk chocolate. This type can actually be good for you. The next time you want to indulge your sweet tooth, sink it into a square or two of dark chocolate. No guilt required.
Pets can offer a very good company and unconditional love. They also provide numerous health benefits. Studies reported by the National Institutes of Health (NIH) suggest that owning a pet may help improve your heart and lung function. Pet Therapy is so beneficial and may also help in lowering your chances of dying from heart disease.
8.Always have enough sleep
As we all know Sleep an essential part of keeping for keeping our heart healthy. If you don’t sleep enough, you may be at a higher risk for having heart diseases no matter your age or other health habits. One study looking at 3,000 adults over the age of 45 found that those who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack compared to the people who slept six to eight hours per night. Researchers believes that sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation.
9.Don’t sit at one place for longer period of time
In recent years, research has suggested that sitting at a single place for long periods of time is bad for your health no matter how much exercise you do. This is bad news for the many people who sit at a single place during their jobs timing all day. When looking at the combined results of several observational studies that included nearly 800,000 people, researchers found that in those who sat the most, there was an associated 147 percent increase in heart diseases events and a 90 percent increase in death caused by these events.
Dental Health is a complete and a very good indication of your overall health, including heart, because its normally said that those who have periodontal (gum) disease often have the same risk factors for heart disease. Floss and brush daily and visit the dentist regularly.
12 foods that are good for your heart
- Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.
- A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.
- Berries are chock full of heart-healthy nutrients and soluble fiber. Try blueberries, strawberries, blackberries or raspberries in cereal or yogurt.
- Seeds. Flaxseeds contain omega-3 fatty acids, fiber to boost heart health. Take them in ground or milled form to reap the greatest benefit. Chia seeds also provide omega 3, fiber and protein and can be eaten whole.
- Oats are the comfort-food nutrient powerhouse. Try toasting oats to top yogurt, salads or to add into a trail mix if you are not a fan of them cooked.
- Legumes. Dried beans and lentils ― such as garbanzo, pinto, kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Veggie chili, anyone?
- Soy. Add edamame beans or marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.
- Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers, tomatoes and acorn squash are packed with carotenoids, fiber and vitamins to help your heart.
- Green veggies. Popeye was right ― spinach packs a punch! So does kale, Swiss chard, collard/mustard greens and bok choy. Use these sandwiches and salads instead of lettuce. Broccoli and asparagus are filled with mighty nutrients such as vitamins C and E, potassium, folate, calcium and fiber.
- Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber.