Few Ways To Curb Heart Diseases

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While you may be tempted to eat unhealthy foods when you feel stressed, anxious, or depressed, it’s important to think about your heart health even when you’re feeling down. If you are concerned about your cardiovascular health or have already been diagnosed with high cholesterol or heart disease, the food you eat can be just as critical for your heart as controlling your weight and exercising. In fact, a heart-healthy diet can reduce your risk of heart disease or stroke by 80%. By understanding which foods are healthiest for your heart, you may be able to lower cholesterol, prevent or manage heart disease and high blood pressure, and take greater control over the quality and length ofyour life. Following are few ways to prevent heart related problems.


Get Active

You don’t have to join a gym or run 5kms per day. Start small by incorporating physical activity into your daily routine more and more: Take the stairs instead of the elevator, park at the farthest end of the parking lot or use your lunch break to take a quick walk. For a healthy heart, aim for at least 2 ½ hours of moderate physical activity each week. Up for an intense workout? You’ll get heart-pumping benefits with at least 75 minutes of vigorous exercise throughout the week or a combination of both. Along with gaining strength and stamina, regular physical activity, can lower blood pressure, keep your body weight under control and lower cholesterol. Regular physical activities is also associated with lower risk of type 2 diabetes, reduced depression, improves bone density and improve sleep quality of adults.    


Choose a healthy eating plan

Choose foods low in saturated fat, trans fat, and sodium.  As part of a healthy diet, eat plenty of fruits and vegetables, fibre-rich whole grains, fish (preferably oily fish-at least twice per week), nuts, legumes and seeds and try eating some meals without meat.  Select lower fat dairy products and poultry (skinless).  Limit sugar-sweetened beverages and red meat. If you choose to eat meat, select the leanest cuts available. Eat more of healthy fats such as raw nuts, olive oil, fish oils, flax seeds, or avocados and food that is rich in omega 3, calcium and proteins.Eat less of trans fats from partially hydrogenated or deep-fried foods; saturated fats from fried food, fast food, and snack foods.

Keep serving sizes in check

It can help to use smaller plates and glasses, and to check food labels to see how much is in a serving, since it's easy to eat more than you think. Larger serving can lead to overeating.


How can you eat and serve smaller portions:

1.     When cooking at home: Offer the proper “serving” to each member of the family, then put the extra food away. Save leftovers for another meal.

2.     When dining out:  Skip the appetizers and split a large salad or main dish with a friend. Try more tips for dining out.

3.     When ordering takeout at home: Eat one slice of pizza instead of two, and order a small instead of a medium to split among the family so the pieces are smaller.

4.     Watching movies at home or at the theatre:  Don’t eat while watching TV or a movie or when you’re on the computer. It’s harder to control how much you’re eating if you     don’t pay attention to what you’re putting in your mouth, and when. At the movies, share a box of popcorn, and avoid the free-refill tubs and skip the candy.

5.     At snack time: Never eat straight from the bag or box. Measure out snacks, including fruits and veggies, into appropriate portion sizes before giving them to your kids.


Maintain a Healthy Weight

Overweight and obesity are risk factors for cardiovascular disease. Higher body mass index (BMI) is associated with higher risk of type 2 diabetes and obesity is a strong predictor of sleep disordered breathing. For overweight or obese adults with other cardiovascular risk factors (such as high blood pressure), maintaining a weight loss of 3-5% of body weight can produce meaningful results. Greater weight loss can produce even greater results on BP, cholesterol levels, and blood sugar.


Reduce Blood Sugar

Diabetes is a risk factor for cardiovascular disease. You can minimize the impact of diabetes on your body  and even prevent or delay the onset of diabetes by eating right, controlling your weight, exercising and taking medication prescribed your doctor. In some cases, lifestyle changes result in less need for medication.


In today’s fast growing busy world you often tend to let go of petty things and ignore you health to the fullest. Thus, it is very important to look after yourself and take all the pain to be hail, hearty and strong for a healthy and safe life. Small changes in your lifestyle can make a big difference so take small steps to have a healthy heart.

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