How To Take Care Of The Heart? - Quick Guide

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Thursday, December 26, 2019

How To Take Care Of The Heart?

We ourselves need to take care of our heart. No matter what is our age, we can prevent many of the cardiovascular diseases. The health of our heart is in our hands only. 
How to take care of heart?

Apply the following habits in your daily routine for keeping your heart healthy.

• HEALTHY DIET

To keep your heart healthy you must include healthy nutrients to your diet. If you include plenty of fruits and vegetables and whole foods to your diet, there will be less chances of getting a heart attack. you can include the following items to your diet:
1. Soy
2. Dark chocolate
3. Green Tea
4. Avocado
5. Legumes

• STOP SMOKING

Smoking thickens your blood, weakens your bones, increases clotting, clogs your arteries and weakens your immune system. Smoking raises the level of bad cholesterol amd lowers the good cholesterol in the blood. A heart patient must quit smoking in order to keep healthy. You must also avoid second hand smoke which affects in the same manner.

• MAINTAIN BLOOD CHOLESTEROL

Too much of cholesterol in your blood builds up in the walls of your arteries and causes heart diseases. the arteries become narrowed and the flow of blood is blocked. One must reduce the LDL cholesterol (bad cholesterol) from the blood. HDL is the good cholesterol which works to clear cholesterol from the blood. This keeps plaque from building up in your arteries.

• AVOID SALT

Eating too much of salt increases the blood pressure leading to high risk of heart diseases. an adult must eat less than 5 grams of salt a day. High salt intake can lead to heart attack, kidney problems, stroke, osteoporosis etc. to reduce salt intake in your diet, you must avoid the following foods:
1. Pizzas
2. Pastries
3. Biscuits
4. Sausage
5. Processed meat

• AVOID ALCOHOL

Excessive intake of alcohol can increase your blood pressure, lead to heart failure or stroke. Alcohol is a source of high calories and lead to weight gain which can ultimately affect the heart health. A few drops of alcohol may be good as it increases the level of HDL cholesterol in your blood but excessive alcohol intake can lead you to heart failure.

• BE PHYSICALLY ACTIVE

Physical activities include walking, running, swimming, dancing, cycling etc. Being physically active can keep your heart healthy. It lowers blood pressure, reduce cholesterol and fats level in the blood, reduce the level of CRP in your body and reduces the risk of Coronary Heart diseases. A moderate and regular aerobic activity can keep you heart healthy and work better.

• EAT FISH

oily fishes which contain Omega-3 fatty acid are best for your heart health. Eating at least two fishes a week is important for a heart healthy diet. Eating fish may reduce the risk of sudden death due to heart attacks. It lowers the risk of coronary artery diseases. Eating fishes such as Salmon or tuna may help preventing heart attacks and other diseases.

• EAT NUTS

Nuts contain heart-healthy nutrients like Omega-3 fatty acids, unsaturated fats, fibers, Vitamin E etc. Eating nuts may help in lowering LDL cholesterol from the blood, lowering inflammation levels, reducing the risk pf developing blood clots and improving the health of lining of arteries. Almonds, hazelnuts and pecans appear to be heart healthy.

QUICK GUIDE

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