Health

HEART HEALTH: Best tips for a healthy heart

Heart disease is the greatest killer in the western world today, but in the majority of cases it can be avoided. Smoking, alcohol consumption, eating too much saturated fat, obesity and lack of exercise (among others) can all have a detrimental effect on our hearts.

Top Tips For A Healthy Heart

Keeping your heart strong and healthy is in your hands, here are a few suggestions to help you look after your heart: –

 

  1. Every Second Counts

As you get older, your heart muscles and vessels go through changes which can harden arteries and you are more at risk of developing other conditions. Things change more rapidly as your body ages, don’t put off that sensible diet or new exercise regime another day. Eventually the damage you have done may not be repairable, so every second counts.

 

  1. Keep Control Of Your Calorie Intake

Your diet can have such an impact on your heart, and obesity increases your chances of type 2 diabetes and heart conditions. Cut out all those empty calories (that have no nutritional value) that come from beer and soda. Practice portion control and never eat until you are stuffed again.

 

  1. Eat your heart healthy food

Eat lots of fresh fruit and vegetables, as well as whole grain bread, cereal and pasta. Grill and steam meat, fish and vegetables to keep the goodness in. When it comes to a healthy diet, fresh is always best

 

  1. Listen To Your Body

You need to recognise the warning signs, if your heart is developing problems. If you are suffering chest pains or heart palpitations, shortness of breath or reduced stamina, then get yourself checked out. It is also a good idea to have a cholesterol test, particularly if high cholesterol runs in the family.

 

  1. Avoid A Full Fat Lifestyle

Lots of fatty food in your diet is bad news for your heart, all that saturated fat will soon start blocking your arteries. Start substituting your full-fat foods such as milk, cheese and butter for healthier low-fat alternatives. You should also cut out junk and processed foods in favour of fresh healthy alternatives.

 

  1. Kick Out The Cigs

Smoking is one of the major causes of heart disease and blocks vital arteries to the heart. Quitting smoking is one of the best things you can do for your heart and overall health.

 

  1. Get Active

The heart is just like any other muscle, it needs a good workout on a regular basis. Aerobic exercise that gets the heart beating faster for at least 20 minutes at a time is ideal, such as swimming, running and cycling.

 

  1. Reduce Your Salt Intake

Too much salt is bad for your heart, but I do not think the majority of us realise just how much is contained in food. Avoid at all costs putting extra salt on your food or adding it during cooking, try using herbs and spices to add flavour. Start reading labels and look for foods that are low in salt.

 

Source: loseweight2016.blogspot.ba

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