Though there are various organs in our body, the role of our heart is supreme. It is a pump that keeps working every time be it day or night. Its main job is to purify and circulate the blood throughout the body to keep all organs healthy and working. But due to various reasons such as unhealthy lifestyle, contaminated food, lack of physical exercise, and increasing pollution, this pump tends to suffer damage and doesn’t operate in its usual way. This could be an onset of a heart disease. In more severe cases, it could even become a cause behind heart attack.
According to heart experts, just by taking few small steps, one can ensure that he or she stays miles away from potential heart problems. A healthy heart is a key to happier today and tomorrow for sure. So, let’s start.
Avoid smoking or chewing tobacco: - Smoking or using tobacco in any form is one of the most major risk factors for evolving heart disease. Chemicals in tobacco are found to damage your heart and blood vessels, resulting into narrowing of the arteries due to plaque buildup (atherosclerosis). Atherosclerosis can eventually lead to a heart attack. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This raises your blood pressure and heart rate by pushing your heart to work harder to supply enough oxygen.
In regard to heart disease prevention, no amount of smoking is permissible. However, the more you smoke, the greater your risk. Smokeless tobacco, low-tar and low-nicotine cigarettes, and secondhand smoke also can be threatening. Even so-called social smoking — smoking only while at a bar or restaurant with friends — can be perilious and increase the risk of heart disease.
Perform regular exercise for about 30 minutes: - In various studies, it has been found that by doing regular physical exercise; one can reduce the likelihood of developing heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater. Physical activity could help you control your weight and reduce your likelihood of developing other conditions that may put a pressure on your heart, such as high blood pressure, high cholesterol and diabetes.
Eat a heart-healthy diet: - Eating a healthy diet can lower your risk of heart disease. Some examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet.
A diet rich in fruits, vegetables and whole grains is found to safeguard your heart. Plan to eat beans, low-fat or fat-free dairy products, lean meats, and fish as part of a healthy diet. Try to limit saturated fat to 5 or 6 percent of your daily calories. And try to keep trans-fat out of your diet altogether.
Major sources of saturated fat are:
Sources of trans fat include:
We hope the above given information would certainly add tremendous value to your healthy-heart objective. We would be back with another insightful post for your folks. Keep visiting.
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