10 ways to keep your heart healthy

In today’s world, where we have become less active, prone to stress, rely on junk food, and do not eat a nutritious healthy diet, we tend to forget that we need to look after ourselves so we can live a long and healthy life. We put too much burden on our hearts without thinking that if we get heart disease, we will lose out on a lot of good things in our life.

The following are some tips I have put together that will ensure your heart stays healthy and keeps you happy and active:

1. Reduce stress in your life: Too much stress can take a toll on your heart and may lead to hypertension or a heart attack Find ways to manage the stress in your life; talk to a friend, meditate and participate in activities that will relieve your stress.

2. Eat more fruits and vegetables: Fruits and vegetables are a must if you want to keep yourself and your heart healthy. They are full of vitamins, minerals and fibre. Research shows that those who eat five servings of fruits and vegetables are at a 20% less risk of contracting heart disease when compared to those who ate less than three servings in a day

3. Avoid junk food, and eat a low-fat, protein-rich diet. Junk food is full of oil and preservatives; it also puts you at risk of becoming obese and getting diabetes. Eat more beans, fish, whole grains, eggs, lentils, green vegetables and lean meats to stay healthy.

4. Avoid sugary and fatty foods: Not only do sugary and fatty foods not have enough nutrients, you risk becoming obese and diabetic. preservatives, as well as lots of empty calories you really don’t need. Eat a low-fat diet that’s easy on the calories, yet nutritious and healthy for the heart.

5. Reduce your intake of red meat: Red meat has a lot of saturated fat which may increase the chances of cardiovascular disease and colorectal cancer. Do not make it part of your daily diet. Eat in moderation and occasionally, choosing leaner cuts and kinds of red meat.

6. Reduce your salt intake: In this case, less is better. Too much salt in your diet retains water in your body and can store up in your blood. This will increase the volume of your blood and make your heart pump harder than it needs to causing high blood pressure and putting you at risk for heart disease.

7. Control portion size: Reduce the portions you eat, especially when you dine out because the more you eat, the more calories you will accumulate. The more calories you eat, the higher the risk of obesity and heart disease. That’s why it’s important to manage your portion size at every meal time and avoid overeating.

8. If you smoke, quit now; avoid second hand smoke: Smoking increases the number of blood clots in your body which may hinder the flow of blood to your heart and block your arteries. It is a major cause of coronary heart disease and can cause serious damage to your lungs.

If someone in your home smokes, you are at risk from second hand smoke, which is just as dangerous as smoking yourself. A year after you give up smoking, the risk of having a heart attack lessens to almost half of that of a smoker.

9. Manage your weight: Obesity may lead to heart disease and diabetes. Make sure you exercise and eat a healthy and balanced diet that is full of fruits, vegetables, whole grains, fish, lentils, beans low in fat and sugar. Keep your intake of red meat to a minimum. If you do eat red meat, choose lean meat.

10. Exercise regularly: The more active you are, the lower your chances of developing cardiovascular disease. Exercise at least 4-5 times a week for a minimum of 30 minutes for optimal results. Exercise is also a great way to energize yourself, reduce stress and is a great way to boost your mood.

Will you be taking any of the above recommendations to stay healthy?

Photo Credits: Antony Satheesh