Dear Friends, Heart, and circulatory disease is still one of the biggest killers despite related deaths falling faster than those of other diseases. So, If you want to keep your heart in great shape, here are 8 things you can do to keep your heart healthy. Let’s start.
1. Cut down on salt
If you have a diet high in salt, it’s likely that your blood pressure could be high too.
So, Cut down by trying not to use any salt at all at the table and reducing how much you use in cooking.
Also, keep an eye on food labels to check how much salt you’re eating in processed foods.
(foods with more than 1.5g salt or 0.6g sodium per 100g are high, so avoid them wherever possible).
2. Eat less sugar | How to keep your heart healthy
Too much sugar in your diet could lead to weight gain, which can raise your blood pressure and lead to diabetes and heart disease.
So, If you have a sweet tooth and can’t give up sugar altogether.
Simply have fresh fruit with yogurt instead of sweetened puddings and cakes.
3. Fill up on fruit and veg
Increase the amount of potassium in your diet by eating at least five portions of fruit and veg a day.
(potassium can help to lower your blood pressure).
So, The nutrients in fruit and veg – including vitamins, minerals and fibre may also help to keep your heart healthy.
However, Some fruits and veg that are rich in soluble fiber may also help to lower your cholesterol, including citrus fruits, sweet potato, aubergine, mango, and most beans and pulses.
4. Go for more fish
Oily fish such as pilchards, sardines, mackerel, salmon and fresh tuna, are rich in omega-3 fatty acids.
These are thought to be particularly beneficial for your heart because they improve your cholesterol levels.
So, If you’re a vegetarian you can get omega-3 fats from spinach, wheat germ, walnuts, flaxseed and flaxseed oil, soy and canola oil, and pumpkin seeds.
5. Quit smoking | How to keep your heart healthy
Smoking is one of the main causes of cardiovascular disease.
Smokers are almost twice as likely to have a heart attack compared with those who have never smoked.
So, It not only damages the lining of your arteries but reduces the amount of oxygen in your blood and raises your blood pressure.
6. Get more exercise | How to keep your heart healthy
Studies show that people who aren’t very active are more likely to have a heart attack than those who are.
So, Aim to get at least 150 minutes of moderate-intensity activity a week to lower your risk of developing coronary heart disease.
However, You can split up the 150 minutes any way you like.
For instance, have a brisk 30-minute walk every lunchtime during the week.
7. Keep your weight down
So, If you’re heavier than you should be, your risk of high blood pressure, high cholesterol and type 2 diabetes is above normal.
However, Eating less sugar and saturated fat while cutting back on alcohol, eating more fruit and veg, and getting more exercise can all help you lose excess pounds and keep those pounds off in the long term.
8. Keep stress under control
So, If you’re under a lot of stress, you may be more likely to smoke.
Take little or no exercise and drink more than a moderate amount of water all of which are linked with heart problems.
There you have it! So, This is all about how to keep your heart healthy. So, If you have found this article helpful, then leave a comment below and share it with your friends.
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