Your heart needs you to take care of it every single moment it beats, We all need to be aware of the importance of taking good care of our heart.
Cardiovascular disease is one of the biggest killers of our time and the most challenging thing is its mode of killing just like a cloudless rain you’d never know when it comes and once it comes its almost always going to be most disastrous. Although Cardiovascular cases are almost very lethal, most cases are preventable which means we should all take action now to ensure we look after our heart health in the future by taking heart-healthy diets and making lifestyle changes.
Some of the Healthy diet and habit we can take are listed below. Do these and your heart will beat for you in thanks.
1. Avoid Drug Abuse
Drugs are never something you take for fun, Avoid self-medication, most drugs have side effects, you may never know which one is curing your headache but damaging your heart, check with your doctor before taking any drug, read side effect of any drug before taking them. Most over the counter drugs have their side effect listed in the leaflet inside so check on the leaflet to see possible side effect.
2. Eat Less Salt
A diet high in salt can lead to high blood pressure, which in turn increases your risk of developing heart disease or a stroke. The maximum adult daily intake is no more than 6g of salt (2.5g of salt is the equivalent of 1g of sodium). Aim for foods that contain less than 1.5g salt or 0.6g sodium per 100g whenever possible.
3. Cut back on Sugar
There’s no evidence that sugar itself damages the heart, but eating too much can lead to weight gain, which in turn can raise your blood pressure and increase your risk of diabetes and heart disease.
4. Keep Saturate Fat to a Minimum
Saturated fat – which is found in butter, ghee, margarine, fatty meats, dairy fats and processed foods such as pies, pastries, and cakes – may increase cholesterol levels (high cholesterol is a known risk factor for heart problems).
5. Get Your Five a Day
Boost your intake of the mineral potassium by eating at least five portions of fruit and veg a day (potassium may help lower your blood pressure). The nutrients in fruit and veg – such as vitamins, minerals and fibre – may also help keep your heart healthy and lower your cholesterol.
6. Eat More Fish
Oily fish – such as pilchards, sardines, mackerel, salmon and fresh tuna – are rich in omega-3 fatty acids, which are thought to improve your cholesterol levels. Vegetarians and vegans can get omega-3 fats from spinach, wheat germ, walnuts, flaxseed and flaxseed oil, soya and canola oil and pumpkin seeds.
7. Quit Smoking
Smokers are almost twice as likely to have a heart attack as those who have never smoked, thanks to the way smoking damages your arteries, reduces your blood oxygen levels and raises your blood pressure.
8. Reduce Alcohol Intake if you can’t quit
Too much alcohol can cause high blood pressure, abnormal heart rhythms and heart muscle damage. When you can’t completely stop alcohol then reduce your intake to the barest minimum.
9. Stay Active
Aim to get at least 150 minutes of moderate-intensity activity a week to lower your risk of developing heart disease.
10. Keep Your Weight Healthy
If you’re overweight, your risk of high blood pressure and high cholesterol is higher than normal.
11. Tackle Stress
Being under too much pressure is not good for your heart, try to find ways to de-stress on a regular basis, maybe hanging in a positive cycle would be of great benefits.
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