Eating healthy to maintain a healthy heart is essential in life.
You have to be careful in choosing your food so that you can avoid heart disease. Your diet should contain less of fat, sodium, calories and have more fiber content to lead a heart-healthy life.
Typically, meat, butter, cheese, and milk contains more fat and should be eaten in limited quantities. Consuming less sodium will help reduce your blood pressure, and this may assist in avoiding the risks of developing heart disease.
One of the factors that lead to heart disease is a sedentary lifestyle. With the advent of technology-based jobs, more and more people are working at their computers without adding any physical activity to their day. The only thing that is active is their brain and their fingers! If this is you, take frequent breaks and get up and move around. Walking is a good exercise for heart health.
Cardiovascular or aerobic exercise can also be done to strengthen your heart. Some of the aerobic exercises are bicycling, jogging, jumping rope and skating. These activities can be done for at least 20 to 30 minutes, 3 or 4 times a week. It is better to have an exercise schedule every alternate day. This habit makes you do your exercises regularly and without getting bored.
Here are a few more ways you can maintain a healthy heart:
- Give up smoking – If you’re a smoker, quit. It’s the single best thing you can do for your heart health.
- Get active – Getting – and staying – active can reduce your risk of developing heart disease. It can also be a great mood booster and stress buster.
- Manage your weight – Being overweight can increase your risk of heart disease. Stick to a healthy, balanced diet low in fat and sugar, with plenty of fruit and vegetables, combined with regular physical activity.
- Eat more fiber – Eat plenty of fiber to help lower your risk of heart disease – aim for at least 30g a day.
- Cut down on saturated fat – Eating too many foods that are high in saturated fat can raise the level of cholesterol in your blood. This increases your risk of heart disease. Choose leaner cuts of meat and lower-fat dairy products like 1% fat milk over full-fat (or whole) milk.
- Get your 5 A DAY – Eat at least five portions of a variety of fruit and vegetables a day. They’re a good source of fiber, vitamins, and
- Cut down on salt – To maintain healthy blood pressure, avoid using salt at the table and try adding less to your cooking. Once you get used to the taste of food without added salt, you can cut it out completely.
- Eat fish – Eat fish at least twice a week, including a portion of oily fish. Fish such as mackerel, sardines, fresh tuna, and salmon are a source of omega-3 fats, which can help protect against heart disease.
- Drink less alcohol – Don’t forget alcohol contains calories. Regularly drinking can have a noticeable impact on your waistline. Try to keep to the recommended daily alcohol limits to reduce the risk of severe problems with your health, including risks to your heart health.
- Read the food label – When shopping, it’s a good idea to look at the label on food and drink packaging to see how many calories and how much fat, salt, and sugar the product contains.
Understanding what you need to do to lead a heart-healthy life will help you make healthier choices.