10 EFFICIENT TIPS TO GET A HEALTHY HEART FOR A HEALTHY LIFE

10 EFFICIENT TIPS TO GET A HEALTHY HEART FOR A HEALTHY LIFE

  

    The heart beats about 2.5 billion times over the average lifetime, pushing millions of gallons of blood to every part of the body. This steady flow carries with it oxygen, fuel, hormones, other compounds, and a host of essential cells. It also whisks away the waste products of metabolism.

Although many people develop some form of heart disease as they get older, it isn't inevitable. A healthy lifestyle, especially when started at a young age, goes a long way to preventing heart disease. Lifestyle changes and medications can nip heart-harming trends, like high blood pressure or high cholesterol, in the bud before they cause damage.

Here are 10 efficient tips to get a healthy heart for a healthy life:

1.    EXERCISE

Adults need at least 30 minutes of exercise five or more days a week for heart health. Make exercise playtime and you're more likely to get it done. Play kickball with your kids, walk the dog, or shoot hoops, or go "mall-walking" with co-workers on your lunch break.

Go for a total of at least 30 minutes of exercise daily -- and break it up, if you like. Aim for a 10-minute morning walk, workout with hand weights at lunch, and some digging in the garden before dinner, and you’ve met your goals.

All kinds of exercises are important, from strength training and aerobics, to flexibility and stretching exercises.

2.    EAT RIGHT

Most of us do not actually eat right. We tend to eat for 2 main reasons – for satiety, and for the sake of taste. In effect, we end up eating unhealthy stuff, in unhealthy ways and with unhealthy timings.

Here are a few basic tips for eating right:

i)                    Control your portion size –

How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs.

Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline.

Keep track of the number of servings you eat. The recommended number of servings per food group may vary depending on the specific diet or guidelines you're following. A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is about 1/3 to 1/2 cup.

ii)                    Eat more vegetables and fruits – 

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.

iii)                    Select whole grains –

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.

iv)                    Limit unhealthy fats – 

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

You can reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat. You can also add less butter, margarine and shortening when cooking and serving.

You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on your toast instead of margarine.

You may also want to check the food labels of some cookies, cakes, frostings, crackers and chips. Some of these — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

An easy way to add healthy fat (and fiber) to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Some studies have found that flaxseeds may help lower cholesterol in some people, but more research is needed. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

v)                    Choose low-fat protein sources –

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake and increase your fiber intake.

vi)                  Reduce the sodium in your food –

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The American Heart Association recommends that:

·    Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)

·    Most adults ideally have no more than 1,500 mg of sodium a day

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.

If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium. 

                    

3.    REDUCE STRESS 

Doing absolutely nothing can be a big part of keeping your heart healthy. Be sure to relax and unplug daily. Stress is a significant villain of heart health and really any health issue. It can wreak havoc.

Carve out time for yourself regularly. Walk away from the computer, the phone, and other distractions. Make time to recharge your batteries, to find both energy and calm.

4.    DECREASE WEIGHT

Gaining weight is a constant threat for most Americans in our world of cheap, convenient, and decadent foods. And extra pounds -- especially if you tip into obesity -- raise the risk of a heart attack, stroke, and high blood pressure.

Now the good news: Losing even a few pounds starts you on the road to a healthier heart. Lose a few more and you're likely to have more energy and sleep better, too.

5.    DON’T SMOKE 

Cancer, lung disease a higher chance of a heart attack: The damages smoking can do are well-known.

There’s no best way to quit smoking. Medicine, support groups, counseling, or a combination of all three may be what it takes to help you quit. Reach out, get help.

Avoid even passive smoking. Studies show that the risk of developing heart disease is about 25 to 30 percent higher for people who are exposed to secondhand smoke at home or work. According to the American Heart Association, exposure to tobacco smoke contributes to about 34,000 premature heart disease deaths and 7,300 lung cancer deaths each year. And nonsmokers who have high blood pressure or high blood cholesterol have an even greater risk of developing heart disease when they’re exposed to secondhand smoke. This is because the chemicals emitted from cigarette smoke promote the development of plaque buildup in the arteries. Be firm with smokers that you do not want to be around environmental smoke — and keep children away from secondhand smoke.

  

6.    REGULAR HEALTH CHECK UP

Regular blood pressure, blood sugar, and cholesterol checks, as well as physical exams, are important to keep your heart healthy. Two conditions that can hurt your heart -- high blood pressure and high cholesterol -- are "silent." That means you typically won't know you have them unless you get tested. Ask your doctor how often you need a heart checkup and put the next one on your calendar now.

7.    MUSIC

Listening to music can have a very relaxing effect on the body.

Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.

Music may activate reward systems in the brain that increase feelings of pleasure and alleviate stress and anxiety.

8.    DON’T SKIP BREAKFAST

The first meal of the day is an important one. Eating a nutritious breakfast every day can help you maintain a healthy diet and weight. To build a heart-healthy meal, reach for:

·            whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast

·            lean protein sources, such as turkey bacon or a small serving of nuts or peanut butter

9.    GET ENOUGH SLEEP 

Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease 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 as people who slept six to eight hours per night.

Researchers believe sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation. Make sleep a priority. Get 7 to 8 hours of sleep most nights. If you have sleep apnea, you should be treated as this condition is linked to heart disease and arrhythmias.

10.    PRACTICE GOOD DENTAL HYGIENE 

Dental health is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease. Studies continue on this issue, but many have shown that bacteria in the mouth involved in the development of gum disease can move into the bloodstream and cause an elevation in C-reactive protein, a marker for inflammation in the blood vessels. These changes may in turn, increase your risk of heart disease and stroke. Floss and brush your teeth daily to ward off gum disease. It’s more than cavities you may have to deal with if you are fighting gum disease.

CONCLUSION:

Follow these 10 tips and you will be doing your heart a favour. You will feel better and will surely be able to stay active with a healthy heart. 

Healthy heart, healthy life !!