Tips to keep the heart healthy
Heart disease is one of the leading causes of premature death worldwide. Lately, even in the age group of 30-40 years, many people are suffering from heart disease. To prevent this problem, our way of life must be heart-friendly. It is possible to prevent heart disease easily if the seven tips are followed properly.In this blog disscuss 7 tips to keep the heart healthy and remove heart disease.
Need to develop heart-friendly healthy eating habits. Fatty foods such as red meat (beef), liver, brain, large shrimp heads, ghee-butter, dalda and foods made with these should be avoided. Trans-fats are harmful fats. Harmful trans-fats are made from edible oils at high temperatures. Due to this, the rate of this harmful ingredient in bakery food and fast food is relatively high. Repeated use of the same oil at home turns it into trans-fat.
Omega-3 fat-rich beneficial fatty foods are heart-friendly. These foods are fish and fish oil, nuts and seeds, almond oil, olive oil. Fibrous foods should be eaten in large quantities. Barley, corn, red flour bread, fresh vegetables, fruits and salads are fibrous foods.
Make a list of your own, not a diet chart made by others.
1. Salt is limited
A person should not eat more than 6 grams, i.e. about 1 teaspoon of salt throughout the day. So eliminate excess salt. Excess salty foods such as processed meats, pickles, cheese, sauces, soy sauce, salted chanachur or nuts should also be eaten sparingly.
2. Not smoking and drinking
Decide to quit smoking and any tobacco such as jorda, gul etc. forever. Indirect smoking is also harmful. Alcohol should also be given up.
3. Get rid of excess weight
Adjust your weight according to height. Make sure that the abdomen does not grow.
4. Stay active
Take some time out and exercise every day. 30 minutes a day is enough. In addition to walking, you can do cycling, swimming, sports. It will refresh the mind as well as the body will be fine.
5. Get to know yourself
At the age of forty, you should have regular check-ups. Diabetes, high blood pressure, blood cholesterol levels are among them.
High blood pressure is the silent killer. So do not neglect it. Control blood pressure by taking regular medication.
Check your blood sugar every year. If diabetes is detected, it should be controlled.
Check your blood cholesterol levels. If the level of ‘bad’ cholesterol or LDL is high, you should try to reduce it and increase the level of ‘good’ cholesterol or HDL. Blood fats are controlled by changing diet, exercising regularly and taking medication as needed.
6. Want enough sleep
To avoid heart disease, a healthy person needs seven to eight hours of uninterrupted sleep daily. So quit the habit of waking up at night. Try to recover by nine o’clock at night.
7. Stay calm
Excessive stress and anxiety increase the risk of heart disease. You can do hobbies to reduce stress. Take occasional breaks from work. The mind is cheerful when you go somewhere. Apart from this, meditation or yoga, reading books, listening to music, watching movies also refreshes the mind.
I think you know about tips to keep the heart healthy and remove heart disease.