Good eating and lifestyle habits are really important for maintaining good heart health. Risks of ailments like stroke and heart attack can be eliminated to a great extent by keeping a watch on your lifestyle habits. It is commonly said that we are what we eat. So, having better food habits by choosing the right foods, we can have good heart and overall health.
Below mentioned are important heart health tips to have a healthier heart and reduce the chances of heart diseases up to 90 percent.
- The first and foremost step is to start any physical activity. It doesn’t only imply hitting gym and doing complicated exercises. You can start with simple step by walking for at least 30 minutes on a daily basis. If you do not enjoy doing it alone, you can ask any of your friends or family members to accompany you. Make sure to ask a person who will not nag and will not break the routine in between.
- Another important tip is to monitor your blood pressure on a regular basis. Maintain the recommended measure for good heart health i.e., 120/80. Accurate blood pressure can be attained with regular walking habit, weight loss, decreasing sugar level and eliminating saturated fat from body.
- Make sure to intake at least 30 grams of nuts in your diet. It is heart health tip that can be easily followed. They are really helpful in reducing inflammation and increasing HDL – good cholesterol in the body. They are also rich in omega – 3 fatty acids, fiber and protein. It is advised to consume fresh, raw and unsalted nuts in order to gain the maximum health benefits.
- Ensure to eat only 20 grams of saturated fat per day and only less amount of Trans fat. This will restrict the risks of inflammation in the arteries.
- Try to raise your HDL – good cholesterol and make it up to 50. It is believed that good cholesterol is more important in women. It can be maintained by consuming healthy fats such as sunflower oil and nuts and proper exercising.
- Be smart and see what you eat. Do not get fooled by the food packets that claim to be low in fat but high in sugar. Consumption of sugar more than required by the body results in inflammation and gets converted into omentum fat. It is not at all good for heart health.
- Consumption of alcohol but in limited amount is good for heart health. It is recommended to have a glass of beer or wine but in greater amounts it can cause cancer. Moderate amount of alcohol works well for arteries.
- Have a good diet that constitute of colorful vegetables and fruits. The produce must be fresh and thoroughly wash it before consuming. Incorporate lots of fiber also in your diet.
- Stop smoking if you are addicted to it. It is a significant factor that reduces the chances of heart attack to 90 percent.
Include these tips in your lifestyle to have good heart health!
