Top 10 Tips for Healthy Heart

Toll Free No.:1800-233-3337 (9AM- 5PM IST)

Contact No.:020 27293337 (9AM - 8PM)

Top 10 tips for Healthy Heart | Heart Health | Just for Hearts

Nowadays sedentary and hectic lifestyle is taking a toll on our heart as well as health. Incidence of heart disease, heart attacks, stroke, and other heart problems are increasing day by day. The main reasons behind these heart diseases are sedentary lifestyle, physical inactivity, poor diet, smoking, stress and obesity. Fortunately, all these risk factors for heart disease are modifiable. That means we can reduce these risk factors of heart disease and prevent heart disease. Lifestyle management is the best way to maintain healthy heart.

Here are Top 10 Tips for Healthy Heart:

1. Lose Weight:

BMI and CHD are positively related, as BMI goes up, the risk of heart disease also goes high. So, it is very necessary to lose weight. Even small amount of weight loss i.e. 10-20lbs can improve risk factors such as LDL, HDL cholesterol, triglycerides, high blood pressure and improve your heart health.

2. Consume Heart Friendly Oils:

Get Personalised Consultations from our Experts!

Include heart friendly oils like sunflower oil, soy bean oil, olive oil, rice bran oil, groundnut oil etc in your daily diet as they contain omega3, omega 6 fatty acids which are good for healthy heart. Always use Combination of oils. DO NOT mix two oils together. The quantity of oil also matters! Do not exceed 500 ml per person per month (3 – 4 teaspoons/ per day) Avoid fried and high fat foods. Instead of frying choose healthier options like baking, grilling, steaming etc.

3. Choose Healthier Option:

Even if you are eating non veg food, choose healthier options like egg whites, lean fish, grilled or baked chicken. Avoid having red meat or fried non veg food as they as high in saturated fats.

4. Eat more of Fiber:

Consuming high fiber food helps to keep you full, reduce your calorie intake, reduce weight, and also reduces cholesterol level and keep your heart healthy. Include high fiber foods like raw fruits, vegetables, whole grains like oats, jowar, Bajra, whole wheat, brown rice etc.

5. Limit Your Salt Intake:

Excess sodium and salt consumption is one of the main reasons for high blood pressure, which leads to other heart problems. So try to limit salt intake to 1 tsp per day. Avoid eating packed products, bakery products, processed foods as they also contain salt in it.

6. Avoid Bad Fats:

Avoid consuming bad fats like dalda, egg yolk, margarine, vanaspati ghee, butter which increases your cholesterol levels and increases risk of heart disease. Instead of these, include heart friendly oils, cholesterol free egg whites to your diet.

7. Be Active:

Being sedentary increases the risk of developing Heart disease. According to American Heart Association, even if you do 30 minutes of exercise 5 days a week will help to reduce risk of heart disease. You can choose any activity like swimming, running, jumping rope, walking, playing outdoor sport. It will help to improve your good cholesterol (HDL), reduce risk of heart disease, and keep your heart healthy.

 8. Be Stress Free:

Type A Personality (impatient, time urgent, compulsive) and perceived stress are associated with increase heart disease risk. When your stress level goes up, your risk of heart disease also increases. So, be relaxed, do some meditation, yoga, pranayam to relieve your stress. Prioritizes your work, share your problems with friends, family and colleagues and handle stressful situation.

9. Limit your alcohol intake:

Limit on alcohol no more than 2 drinks per day for men and 1 drink per day for women. You can choose red wine, as it contains Resveratrol, which helps to increase good cholesterol (HDL) by 11%.Do not start drinking if you are a non drinker.

10. Quit smoking:

Active as well as passive Smoking increases the risk of heart disease. It directly influences thrombus formation, plaque instability, arrhythmias and which leads to severe heart diseases.

Try to follow these small and easy tips in your daily routine and keep your heart healthy.








Enhanced by Zemanta

Diet Plans: 14 Day Free Trial Available, Book Now!

Personlized Wellness Leads

Comments on this entry are closed.

  • 1:1 louis vuitton

    Some truly interesting info , well written and broadly speaking user pleasant.

आहारातील बदल चांगले की वाईट ?

आहारातील बदल चांगले की वाईट ?

September 22, 2016    Dr Suvinay Damle

*आहाररहस्य.* *आहारातील बदल* आजच्या काळातील एक जोरदार चर्चा सुरू असलेला एक विषय.  आहारातील बदल चांगले की वाईट ? कोणासाठी कसा आहार असावा, याचे काय काय नियम आहेत हे तारतम्याने ठरवायचे […]

पोट आणि ताटात *सुरक्षित अंतर ठेवा*

September 21, 2016    Dr Suvinay Damle

*जेवणाची बैठक कोणती ?* –   *भाग ५*               *जमिनीवर जेवायला बसायचे काही फायदे* नावाचा एक मेसेज व्हायरल झाला आहे. तेच परत लिहिण्यात वेळ आणि जागा […]

जेवणाची बैठक कोणती ?

जेवणाची बैठक कोणती ?

September 20, 2016    Dr Suvinay Damle

*आहाररहस्य.* *जेवणाची बैठक कोणती ?भाग 4* ज्यांना जमिनीवर बसताच येत नाही, त्यांनी काय करावे ? आधी ज्यांना जमिनीवर बसता येतंय, त्यांनी जमिनीवर बसायची सवय अजिबात मोडू नका. आज जमिनीवर मांडी […]

Kullu Health Retreat and Psychoneurobics

Kullu Health Retreat and Psychoneurobics

September 20, 2016    Khurana Aruna

Staying healthy in the present times is more a matter of positive thinking and healthy lifestyle than popping pills and going for medical intervention. Modern science has acknowledged the role […]

जेवणाची बैठक -पाय आणि मांडी दुमडुन

जेवणाची बैठक -पाय आणि मांडी दुमडुन

September 19, 2016    Dr Suvinay Damle

*आहाररहस्य.* *जेवणाची बैठक कोणती ?भाग 3* पाय आणि मांडी दुमडुन जेवायला बसायची ही एक अनोखी, आरोग्यदायी, भारतीय पद्धत आहे. याची काही वैशिष्ट्ये आहेत. दुमडून घेतलेली मांडी आणि समोर  वाढलेले ताट […]

महिलांची जेवणाची बैठक

महिलांची जेवणाची बैठक

September 18, 2016    Dr Suvinay Damle

जेवणाची बैठक कोणती ?भाग 2* पुरूषांनी दोन्ही पाय दुमडून  जेवायला बसायचे. तर महिलांनी ? त्यांनी जेवायला बसताना दोन्ही पाय दुमडून उकीडवे बसायचे नाही. तर उजवा पाय गुडघ्यातून आडवा दुमडून घेत, […]

जेवणाची बैठक कोणती ?

जेवणाची बैठक कोणती ?

September 18, 2016    Dr Suvinay Damle

  *आहाररहस्य.* जेवणाची बैठक कोणती ? ज्या बैठकपद्धतीमधे मलविसर्जन केले जाते, त्याच पद्धतीने अन्नसेवन करावे. याचा ग्रंथोक्त आधार मला माहीत नाही. पण व्यवहारात काय आहे आणि काय होत असेल, याचा […]

जेवताना शरीर आणि मन शुद्ध हवे

जेवताना शरीर आणि मन शुद्ध हवे

September 17, 2016    Dr Suvinay Damle

*नैवेद्य भाग 7* नैवेद्य दाखवताना शरीर आणि मन शुद्ध हवे, हेच खरं. भाव महत्वाचा ! जेवणाला सुरवात करताना दारात आलेल्या याचकाला कधीही उपाशी, विन्मुख पाठवू नये. त्याला यथाशक्ती जे असेल […]

[formidable id=140]
Newsletter- Diet Category
[formidable id=134]
Subscribe to Newsletter