How to Maintain a Healthy Heart?
By: Robert NamTotal Views: 228, Word Count: 759,
In today’s world, each one should keep a track on their heart’s health. A proper sound health of heart plays a vital role in every one‘s life. There are so many factors, which may cause heart problems, which you may not be aware off.
Disease of the heart is one of the leading cause of deaths in the US as well as the number one cause of death in women. The sad part about heart diseases is that it could not be prevented in some of the cases. So, maintaining a healthy heart is at the top most priority for many people.
There are many advices, which are flying around about maintaining a healthy heart. Following are the few options, which will definitely help you in maintaining a healthy heart.
Follow a Healthy Heart Diet:-
Always try to follow a healthy heart diet. Maintain a diet of raw fruits and vegetables, whole grains, lean proteins, low- fat dairy products and certain types of fish. Stay away from bad fats such as saturated, mono saturated, polysaturated, and Trans fat. A certain amount of fats is always good for a well balanced diet but reduces the amount of fat from the diet.
Low fat diet is always good for health. Saturated fat in diet affects the blood cholesterol level, so try to eat less full fat dairy products such as cookies, cakes, and burgers. You can replace the saturated fat with mono saturated fats such as olive oil, rapeseed oil, nuts, and avocado pears. Polysaturated fats if taken in a small quantity will help to reduce the cholesterol level it includes oily fishes (sardines, salmon), oils like sunflower, corn and the Soya oil.
Eat less Sodium/Salt:-
Regulate the intake of sodium or salt in diet. Eating too much of salt, raise the blood pressure level. It is recommended to put a less amount of salt while cooking and do not add salt in food at the table.
Regular Exercise:-
Exercise is the key to maintain a healthy heart. It helps to improve the functions of heart, lower down your blood pressure level and the cholesterol level. Try to do at least 30 minutes of exercise daily, it will improve your overall health .
Maintain A Healthy Weight:-
Keep your weight down. Too many calories fatty food and been overweight is very bad for your health, it will be an invitation for many heart diseases. Being overweight, puts an extra stress and strain on your heart, which makes you feel lethargic and de- energized. This affects your self-image and confidence level. A fat, which develops around your internal organs, causes a stress on your heart.
Quit Smoking:-
It would be very difficult for the chain smoker to quit smoking but it is the only option to maintain your heart healthy. Although it is down as step five, quitting the smoking is the most important thing, you can do to save your heart. Smoking increases your bad cholesterol level in your body, weakens the lining in wall of your arteries and causing your arteries to tighten. It also results in decreasing the flow of oxygen rich blood to other tissues.
Stress Level:-
Try to manage your stress level. Having too much of stress affects your heart and health in several different ways. Controlling and effectively handling your stress level can aid to maintain your heart healthy. Learn to relax and performing a regular exercise will help your to reduce the burden of stress.
Excessive intake of Alcohol:-
Try to minimize the excessive intake of alcohol from life. Alcohol is very dangerous for health as well as heart. Limit on your drinks.
Life Style change:-
Rather than thinking of dieting, try to make a little change in your current life style. It will help you a lot! By living and eating in a healthier way, you will be more confident, relaxed, happier and energetic.
Follow a routine checkup with Doctor:-
Monitor your health status regularly. Consulting your doctor regularly will help you greatly for maintaining a healthy heart. Your doctor can aid you to maintain a proper blood pressure level, cholesterol level and can put you on a healthy heart diet plan.
Therefore, you have seen above this are very simple points which one should keep in mind and work on it to control the factors to maintain a healthy heart. Did you observe one thing about all the above-mentioned factors that it can be directly controlled by you with out any type of medications, isn’t it an easy job to help your worker (heart)!
About the Author
Dr. Robert Nam is a well known heart specialist and has done postgraduate training in cardiology at the national heart hospital, the London chest hospital and UCL hospital, London. He was also engaged in research at the national heart and lung institute. Nowadays he is working as a consultant cardiologist at UCL hospital, London.
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