Heart Diseases have been estimated to cause thousands of deaths every year while millions of people struggle to live with it every day across the globe. Well, the good news is that some small lifestyle as well as dietary changes can actually aid a long way in preventing your risk for heart diseases. Here are some easy and necessary moves you must make for a healthier heart.
One of the foremost rules to live by while you are targeting a healthier heart is to choose brown and ditch white food. In other words, pick up food and items that are brown in color. All such brown items are generally come under the whole grain form such as the brown rice, whole wheat bread, and oatmeal and so on. However, if you chose white bread or refined grains instead, then you are just consuming the starch present inside the kernel and not the other nutrients and fiber which further tends to lower the body cholesterol. Therefore, white carbs, refined grains or processed food never serves as a heart healthy choice. Also, try to pick brown sugar over the processed sugar so as to control your sugar levels.
2. Eat food rich in Omega-3 fatty acids:
Omega- 3 fatty acids have been proved to be highly effective in lowering the risk for heart diseases as they help in cutting down the cholesterol level and blood pressure of the body. One of the richest sources of these fatty acids is the oily fishes such as the tuna and salmon. According to a recent clinical research course conclusion, omega- 3 acids have been shown to hold up the buildup of blood clots and plaque in body which further clogs up the arteries. On a general note, the doctors recommend at least two servings of oily fish every week, each about 3.5 ounce for healthy and smoothly functioning heart. For vegetarians, omega- 3 fatty acids can be found in walnuts. Therefore, you must make sure to consume at least a handful of these in one week in order to meet the needed requirement. Though the omega acids are also available in the form of supplements these days, but it is always recommended to go with the natural sources of omega- 3.
3. Get your cholesterol checked:
Cholesterol is a wax like substance which circulates throughout the entire body. An excessive amount of cholesterol in the body can lead to the heart diseases, greater risk of the heart attack and hardening of the body arteries. One of the disturbing facts about the cholesterol is that though an excess of it comes with adverse symptoms, yet you might even have high cholesterol and not know it at all. Therefore, you must never wait for the symptoms or signs to show up in the extreme form and should get your cholesterol levels checked on a regular basis. In fact, the researchers involved in a clinical research course took five years and four months to finally conclude that all the adults aged twenty and above must get their cholesterol levels checked once in at least every five years in order to keep their cholesterol in control. However, you must also remember that this theory is not limited to weak or ill fit people but instead is equally applicable to fit and healthy adults. Then again, the people suffering from heart problems or at a risk of heart attacks must get their cholesterol levels checked more frequently so that the test results can be further employed in guiding as well as accelerating their heart treatment.
Samantha Burleson is a medical researcher who also teaches in vocational clinical research courses. She is also an active member of the international medical forum.