Healthy Tips for a Healthy Heart

 

The human heart is a part of us that we all treasure, and for a fine reason. Be it the dash of love or the pumping of blood, our heart is our life force.

Yet the leading cause of death in the world is not undernourishment, hunger, or violence, but heart related diseases. With rising accessibility to unhealthful food and more inactive lifestyles, the human race is facing a heart crisis.

Here are the few Natural ways to keep your Heart Healthy

·        Cut down on saturated fat and replace with unsaturated fats – for example swap butter and coconut oil for olive and sunflower oils and spreads made from these.

·        For People who love Fish – It should be an oily type (such as mackerel, salmon or sardines).

·        Watch your sodium intake – aspire for less than 5g a day. Always have a Check the nutrition label on foods, and resist adding at the table.

·        Take in high-fibre and wholegrain foods in your diet like wholegrain breakfast cereals, whole-wheat products and pulses (e.g. lentils and beans). Fruit and vegetables are good fibre providers too.

·        Quit smoking – this is one of the top things you can do to protect your heart.

·        Keep yourself active – aim for at least 150 minutes a week (30 minutes a day, 5 days a week) of modest physical activity.

·        Don’t drink Excessively  – At least be Alcohol free thrice a week

·        Aim for a healthy weight.

To add more, here are some healthy eating tips for ethnic diets to help you look after your heart.

• Cut down on cooking with ghee, butter, palm oil or coconut oil/milk/cream, as these types of fat are high in saturated fat. Instead use oils that are high in unsaturated fat such as, olive and sunflower oils and spreads.
• Avoid adding ghee or oil to foods such as chapattis or dhal
• Use lean cuts of red meat such as lamb, beef, mutton and goat, as these varieties can be high in fat.
• Only eat foods high in calories and fats occasionally, such as for example cakes, biscuits, samosas, pakoras and fried plantain. Savoury Indian snacks and sweets should also be limited in the diet as they are high in calories, sugars and fat.
• Choose whole meal or wholegrain varieties of starchy foods such as chapatti, whole meal pitta bread, boiled brown rice or potatoes instead of paratha, puri or fried potatoes.
• Help reach your 5 A DAY by adding vegetables and pulses like okra, kidney beans and black eyed peas to curries and stews.

Being inactive is a major health risk and one of the main causes of death and ill health in the World.

Physical activity is important to:

• Maintain a healthy body weight and shape
• Help prevent high blood pressure
• Improve cholesterol levels
• Prevent blood clots.                

To be fit doesn't mean joining a gym, even doing daily home chores counts!