A healthy heart

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Get a healthy heart

Follow these mantras to keep your heart healthy-



There’s no denying the fact that heart health is of utmost importance. And before we land up at the doctor’s chamber, it is essential that we take care of ourselves in all the ways possible. Some of the most basic steps we can take in this regard are:
Exercise regularly
Adults need at least 30 minutes of exercise five or more days a week for a healthy heart. Try to get at least 30 minutes of exercise daily and break it up, if you like. You should get your heart rate up so that you are somewhat breathless, but can still carry on a conversation. All kinds of exercises are important, from strength training and aerobics, to flexibility and stretching.
Food rules
1) Limit bad fat: Eat less saturated fat. You can reduce your risk of heart disease by half. Start by switching to low-fat meat and dairy, and change to healthier fats like olive and canola oils. 
2) Cut the salt: Cook with less salt, limit processed foods, and go easy on the salt shaker.
3) Eat more fruits and vegetables: Eat at least two-and-a-half cups of vegetables and fruits every day. You’ll lower your risk for heart disease, stroke, and cancer. And there’s a slimming bonus: for all the nutrients fruits and vegetables provide, you’re also getting fewer calories. 
4) Go for grains: Whole grains help lower cholesterol and blood pressure, and may help prevent Type 2 diabetes.
Soothe stress
Doing absolutely nothing can be a big part of keeping your heart healthy. Be sure to relax and unplug daily. Stress is a significant villain of heart health and really any health issue. Make time to recharge your batteries, to find both energy and calm.

Work towards a healthy body weight
Losing even a few kilos starts you on the road to a healthier heart. Lose a few more and you’re likely to have more energy and sleep better, too. Adding extra weight increases the risk of high blood pressure, stroke, and heart attack.
Keep in mind these basics rules: 
1) Go for good nutrition
Choose foods that are rich in nutrients, not just empty calories. Added sugar can give you a lot of empty calories without nutritional benefits. For a nutrient-packed snack worth the calories, try a palmful of mixed nuts.
2) Balance calories
Be aware of the balance between the calories you eat and the caloriesyour body needs. To lose weight, eat fewer calories than you burn. 
3) Get physical
Get moving at least 30 minutes daily, most days of the week. Children and teens need at least 60 minutes of activity each day.
4) Limit alcohol and quit smoking
Smoking increases the risk of various cancers, heart attack, stroke,infertility, and many other diseases. There’s no best way to quit smoking. Medicine, support groups, counselling, or a combination of all three may be what it takes to help you quit. Avoid passive smoking. Studies show that the risk of developing heart disease is about 25 to 30 per cent higher for people who are exposed to passive smoking.
5) Schedule regular check-ups
Regular blood pressure, blood sugar, and cholesterol checks, as well as physical exams are important to keep your heart healthy. Two conditions that can hurt your heart – high blood pressure and high cholesterol – are “silent”. That means that you typically won’t know you have them unless you get tested. 
6) Manage your diabete
It’s important to manage your blood sugar to help prevent a stroke or heart attack. 
7) Manage your blood pressure
Blood pressure is something you cannot feel. If it’s high, it needs to be treated. 
8) Manage your cholesterol
Your body needs cholesterol to be healthy. But, an imbalance of cholesterol can lead to a stroke or heart attack. It should be tested and treated if high.  9) Get enough sleep
Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease, no matter your age or other health habits. 
10) Look after your mental health
We know that there can be a greater risk of heart disease in people who have depression, are socially isolated, or do not have good social support. Having a good social life with family and friends can help you live a long, healthy life.

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