There is no doubt that your heart works very hard non-stop for your whole life.Heart pumps blood. Now the question arise how to keep your Heart healthy? Caring for your heart through a healthy diet and daily physical activity is the top secret weapon to prevent heart disease. While some people may assume that popping a few medicines that your healthcare provider prescribed is enough to quell symptoms or prevent a heart attack, the real preventative power lies within the real changes to your lifestyle which can almost reduce the risk for heart disease by as much as 80 percent. The best ways to look after your heart with a healthy lifestyle are as follows:
Give up smoking
If you’re a smoker, quit right now. It’s the single best thing that you can do for you healthy heart.Smoking is one of the main and dangerous causes of coronary heart disease. A year after giving up, your risk of a heart attack falls almost to about half than that of a smoker.
You’re more likely to stop smoking for good health . Visit the Smokefree website or ask your GP i.e. General Practioner for help with quitting.
Getting – and staying – dynamic can minimise your risk of developing heart disease. It can also be a strong mood booster and stress buster.Do at least for two hours, moderate-intensity aerobic activity every week. One way to achieve this goal is by doing 30 minutes of activity on five days a week. Fit it in where you can do, such as by doing cycling to work.
Control your weight
Being overweight can maximise your risk of heart disease. Follow a healthy, balanced diet low in cholesterol and sugar, with lots of fruits and vegetables, combined with day-to-day physical activity.Find out if you are a healthy weight with the help of Body Mass Index i.e. BMI calculator. If you’re overweight, follow some weight loose guidelines and plans in order to control this.
Eat more & more fibre
Eat plenty of fibre to help reducing your risk of heart disease – target for at least 30g per day. Eat fibre from a variety of sources, like wholemeal bread, bran, oats and wholegrain cereals, potatoes with their skins on, and plenty of fruits and vegetables.
Cut down on salt
In order to maintain healthy blood pressure, avoid using salt placed at the table and try adding less to your cooking also. Once you become used to the taste of food without added salt, you can definitely cut it out completely. Also watch out for high salt levels in ready-made foods. Most of the salt we eat is already in the foods that we buy. Check the food labels – a food is high in salt if it has more than 1.5g salt (or 0.6g sodium) per 100g.
Adults should never eat more than 6g of salt per day in total – that’s round about one teaspoon.
Eat fish at least twice a week, including a portion of oily fish also. Fish are a source of omega-3 fats, which can help us to protect against heart disease.
Pregnant or breastfeeding ladies shouldn’t have at least more than two portions of oily fish per week.
Drink less alcohol
Keep in mind that alcohol contains calories. Regularly drinking more than the NHS recommends can have a noticeable impact on our health.Try to keep to the recommended regular alcohol limits to minimise the risk of major problems with your health, including risks to your heart health.
Read the food label
When you are shopping, it’s a good to look at the label on food and drink packaging to see how many calories and how much fat, salt and sugar are there in the product. Understanding what is in food and how it fits in with the rest of your diet chart will help you make healthier choices as well.