7 tips for a healthy heart
Healthy lifestyle is important for healthy heart. You may have a family history of heart disease which puts you at risk but the risk of heart disease can be reduced by following these tips.
Quit smoking
Smoking increases the chances of heart disease. Those who smoke cigarettes have twice the risk of heart diseases compared to a non-smoker. Regular smoking reduces life expectancy. Start with cutting down one cigarette a day. Gradually stop smoking.
Pay attention to diet
Eat a diet rich in fruits, vegetables, whole grains and fibre. Half of what you eat should be vegetables. Prefer to consume fruits in the original form than opting for juices.
Regular exercise
Cholesterol levels are a determinant of heart disease. Regular exercise improves cholesterol levels. Target a physical activity for 30 minutes a day. Go for a regular walk. You can opt for options like walking to the nearby grocery store or take you dog for a stroll post dinner.
Cut down on salt
Limit salt intake as much as possible. Excess salt leads to water retention. This contributes to high blood pressure and eventually heart disease.
Prevent weight gain
Talk to your doctor to know what should be your healthy weight according to your height. For those who are overweight, walking for 60 minutes a day helps to reduce weight. Meanwhile cut down on calories by avoiding sweets.
Oily fish
Consume oily fish twice a week. Fishes like tuna and salmon are good. They are rich sources of omega-3 fatty acids which are good for the heart.
Cut down on alcohol
Too much of alcohol increases blood pressure and contributes to weight gain. Limit the intake of alcohol to one or two units per day. Gradually get into the habit of not consuming alcohol.
