DO YOU LOVE YOURSELF. THEN STAY HEALTHY AT HEART.
TIPS TO KEEP YOUR HEART BEATING LONGER , TAKE THEM TO HEART
- STAY HAPPY-
- GET MUSICAL-
When you listen to the music you enjoy, a chemical is released from the brain improve your vascular health. Choose your music carefully. Tunes that makes you anxious have the opposite effects.
- TAKE MORE NAPS-
A 30 min. nap in the middle of the day may actually save your heart. Put your head down on the office table after every office meeting.
- SLEEP ENOUGH-
A daily sleep of 7 hrs. to an already healthy lifestyle results in a lowering of cardiovascular diseases.
- EXERCISE REGULARLY-
Aim for 30 min. exercise everyday. It boosts immunity, make the arteries supple, burn calories and bringing down blood pressure.
- NIX ALCOHOL-
Cut down the intake of alcohol because it damages liver by increasing triglycerides, it also damages the heart muscles, weakening the pumping capacity of the heart. You can switch to red wine (max. 60 ml per day) to soak up its anti oxidants.
- KEEP TEETH CLEAN-
Chronic gum disease may lead to heart trouble as bacteria from the infected gums often enter the blood stream and attach to the fatty deposits in the heart, leading to formation of clots.
"So brush twice a day."
MAKE SOME CHANGE IN YOUR FOOD
There are some food tips which are good for your heart :
CUT THE SALT-
A little salt is good, but even a little more than your daily requirement of 5 gms. is bad for your heart. It triggers high blood pressure, excess salt calcifies, scars and destroy the muscles, valves and arteries of the entire coronary route. Avoid processed foods, the real culprits-even if you have low blood pressure.
A little salt is good, but even a little more than your daily requirement of 5 gms. is bad for your heart. It triggers high blood pressure, excess salt calcifies, scars and destroy the muscles, valves and arteries of the entire coronary route. Avoid processed foods, the real culprits-even if you have low blood pressure.
CUT SATURATED FATS-
Butter, mayonnaise, pork, red meat, hydrogenated oils, cheese,full fat milk are all high in saturated fats that elevate bad cholesterol ,leading to plaque build up in the arteries.
CHOOSE OIL WISELY-
Some oils are high mono or poly unsaturated fatty acids(MUFA or PUFA),have a good Omega3: Omega6 ratio or contain oxidants. The trick is to read the labels carefully and then choose a few and use by rotation, or opt for a good mix of two different types of oil.
TRANS FATS ARE BAD NEWS-
They raise your bad cholesterol and lower the good one. Refuse foods that contain hydrogenated oil or partially hydrogenated oil(packaged snacks, chips,bakery goods , cream biscuits ). Also cut down on fried foods as it increases trans fat.
CHANGE YOUR CUPPA-
Drinking green tea leads to improved blood flow around the body. So it will go a long way to help your heart health.
FIGHT FIZZ-
The caffeine content alone is bad for your heart. Drinking two or more sugar sweetened beverages a day can raise the risk of heart diseases and diabetes, regardless of your weight.
GO BANANAS-
Have a banana. It is loaded with potassium, which helps the body get rid of extra sodium, regulating blood pressure.
APPLE -
Pectin, a form of soluble fibre in apples helps lower cholesterol, and its natural antioxidants prevent bad cholesterol from oxidising. This reduces plaque formation in the arteries.
HAVE TOMATOES-
Choose cooked tomatoes as heat makes more antioxidants.
Plus the lycopene in them is fat soluble, eating tomatoes with little bit of oil
helps improves its absorption.
GO NUTS-
Almonds can help lower your cholesterol and reduce inflammation, both risk factors for the heart disease.
SPINACH
Among veggies it is second only to garlic in antioxidant capacity. It is rich in folic acid, which fights heart disease.
GO WHOLE-
Fibre in whole grains helps cut the risk of heart disease as it binds bile acids in the body and whisks bad cholesterol out of the body. So think brown rice instead of white,multigrain instead of white bread and have oats in the breakfast.
GARLIC-
Begin the day with a pod of raw garlic(crush them a bit for maximum benefit).They are loaded with sulphides, which cut cholesterol and clear out clogged arteries.
GRAPES AREN'T SOUR-
Wine is healthy for heart. If you don't like wine, drink grape juice or munch on a bunch of grapes.
Grapes contain the disease fighting antioxidants that give wine its heart- friendly benefits. Just skip the added sugar.
Annual testing keeps a tab on your heart's health .But besides the cholesterol test, also get a stress test done; both pick up heart disease up to 95 percent.
STOP SMOKING-
Nicotine thickens the arteries, leading to cholesterol deposits and clotting, increasing the risk of heart disease. So the first thing to do to save your heart is to butt out. There is a deadly multiplier effect of risks if you smoke. If you have high cholesterol and you smoke , it increases the risk of heart attack by three times. If you have high B.P. then it increases by five times. If you have diabetes, risk factor increases by 15 times.
GET ANTIOXIDANTS-
They lower the risk of heart disease. "Eat different colour fruits and vegetables as much as possible.
Increase your dose of natural vitamin C (citrus fruits,amla,tomato),beta carotene(orange,
pumpkin, sweet potato, carrot, mango etc.)
MEASURE YOUR GIRTH-
Instead of stepping on that weighing scale again and again, concentrate on shrinking your tummy as that is a bigger risk factor for diabetes and heart disease.
Chronic stress stiffens arteries which rises the risk of BP and diabetes. When we feel stressed our body produces two hormones-epinephrine which increases heart rate and cortisol which raises blood pressure. if your body constantly generates these hormones, it means your heart overwork.
BREATHE RIGHT-
Under stress,our breathing becomes rapid and shallow, and deprives the heart of oxygen.Inhale deeply through your nose then exhale. will kill stress right there.
COOL OFF-
Carrying around anger and hostility is a big risk. The angry men are three times more likely to develop heart disease than those who are calm.
LAUGH OUT LOUD-
Laughing improves emotional energy by increasing the secretion of mood-boosting endorphins, and also lowers the blood pressure.
MEDITATE EVERY DAY-
Just 15 minutes are good as it helps lower stress hormones and strengthens heart.
CHOOSE OIL WISELY-
Some oils are high mono or poly unsaturated fatty acids(MUFA or PUFA),have a good Omega3: Omega6 ratio or contain oxidants. The trick is to read the labels carefully and then choose a few and use by rotation, or opt for a good mix of two different types of oil.
TRANS FATS ARE BAD NEWS-
They raise your bad cholesterol and lower the good one. Refuse foods that contain hydrogenated oil or partially hydrogenated oil(packaged snacks, chips,bakery goods , cream biscuits ). Also cut down on fried foods as it increases trans fat.
CHANGE YOUR CUPPA-
Drinking green tea leads to improved blood flow around the body. So it will go a long way to help your heart health.
FIGHT FIZZ-
The caffeine content alone is bad for your heart. Drinking two or more sugar sweetened beverages a day can raise the risk of heart diseases and diabetes, regardless of your weight.
GO BANANAS-
Have a banana. It is loaded with potassium, which helps the body get rid of extra sodium, regulating blood pressure.
APPLE -
Pectin, a form of soluble fibre in apples helps lower cholesterol, and its natural antioxidants prevent bad cholesterol from oxidising. This reduces plaque formation in the arteries.
HAVE TOMATOES-
Choose cooked tomatoes as heat makes more antioxidants.
Plus the lycopene in them is fat soluble, eating tomatoes with little bit of oil
helps improves its absorption.
GO NUTS-
SPINACH
Among veggies it is second only to garlic in antioxidant capacity. It is rich in folic acid, which fights heart disease.
GO WHOLE-
Fibre in whole grains helps cut the risk of heart disease as it binds bile acids in the body and whisks bad cholesterol out of the body. So think brown rice instead of white,multigrain instead of white bread and have oats in the breakfast.
GARLIC-
Begin the day with a pod of raw garlic(crush them a bit for maximum benefit).They are loaded with sulphides, which cut cholesterol and clear out clogged arteries.
GRAPES AREN'T SOUR-
Wine is healthy for heart. If you don't like wine, drink grape juice or munch on a bunch of grapes.
Grapes contain the disease fighting antioxidants that give wine its heart- friendly benefits. Just skip the added sugar.
THINGS THAT MAKE DIFFERENCE-
TEST REGULARLY-Annual testing keeps a tab on your heart's health .But besides the cholesterol test, also get a stress test done; both pick up heart disease up to 95 percent.
STOP SMOKING-
Nicotine thickens the arteries, leading to cholesterol deposits and clotting, increasing the risk of heart disease. So the first thing to do to save your heart is to butt out. There is a deadly multiplier effect of risks if you smoke. If you have high cholesterol and you smoke , it increases the risk of heart attack by three times. If you have high B.P. then it increases by five times. If you have diabetes, risk factor increases by 15 times.
GET ANTIOXIDANTS-
They lower the risk of heart disease. "Eat different colour fruits and vegetables as much as possible.
Increase your dose of natural vitamin C (citrus fruits,amla,tomato),beta carotene(orange,
pumpkin, sweet potato, carrot, mango etc.)
MEASURE YOUR GIRTH-
Instead of stepping on that weighing scale again and again, concentrate on shrinking your tummy as that is a bigger risk factor for diabetes and heart disease.
MIND IT!
AVOID STRESS PILING UPChronic stress stiffens arteries which rises the risk of BP and diabetes. When we feel stressed our body produces two hormones-epinephrine which increases heart rate and cortisol which raises blood pressure. if your body constantly generates these hormones, it means your heart overwork.
BREATHE RIGHT-
Under stress,our breathing becomes rapid and shallow, and deprives the heart of oxygen.Inhale deeply through your nose then exhale. will kill stress right there.
COOL OFF-
Carrying around anger and hostility is a big risk. The angry men are three times more likely to develop heart disease than those who are calm.
LAUGH OUT LOUD-
Laughing improves emotional energy by increasing the secretion of mood-boosting endorphins, and also lowers the blood pressure.
MEDITATE EVERY DAY-
Just 15 minutes are good as it helps lower stress hormones and strengthens heart.
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