3 Easy Moves to Healthier Heart

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.

1. Pick Whole grains over the refined grains:

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.

Author Bio:

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.

Comments on this entry are closed.

  • jayson mclaughlin

    Thanks for the tips Samantha. A lot of people including me are quite
    paranoid about our fat and cholestrol levels and avoid fatty food asmuch
    as possible. In fact I have noticed myself going for shopping and
    speanding extremely hige amounts of time reading fat content on labels. I
    have been doing this for aq while untill i fell ill and started to
    loose hair. No one likes a bald girl, so i went to a specialist who
    advised me that one needs to have a minimum amount of everything in the
    body to survive from sodium to omega 3 and omega 6 fats and also learned
    that low levels of Omega-3 and Omega-6 fatty acids are linked to hair
    loss, low blood platelets, impaired vision, altered mental states,
    learning problems, and growth retardation in children. I have been
    having a decent dose of omega 3 fats now in my meals by eating my fav
    salmon and tuna and undertand the requirements versus the bad fats when
    making my shopping list.

  • Aisha

    Choose brown and Ditch white – Love this one.

    I’m a big fan of whole grains. I make my own bread and grind the organic winter white wheat, or what ever grains I’m using. I also get whole organic oat groats and throw them in the blender for steel cut oats. I’ve added a variety of whole grains to that and even soybeans for protein. I’ve gotten used to the extra rich texture and flavor now, so now refined flour products are quite bland and gooey tasting by comparison. Besides anythingb that helps me keep my heart healthy is the right thing for me.

    Another reason to avoid the whities: chlorine dioxide, one of the chemicals used to bleach flour (even if later made brown again, a common trick), combines with residual protein in most of these foods to form alloxan. Clinical Research courses have identified the use for alloxan in lab rats to induce diabetes. That’s right-it’s used to produce diabetes. This is bad news if you eat anything white or ‘enriched.’

  • Mathew

    “Am gonna share this one! Very good article.

    I agree with all the points you have mentioned here samantha and would like to add a few points (Hope you dont mind).

    Guys if you want to have a healthier heart you should also quit smoking. Now this may sound like something silly to most of you who smoke but is the truth and will help you have a halthier heart. Let me explain, chemicals in tobacco can damage your heart and blood vessels leading to narrowing of the arteries – Atherosclerosis. Atherosclerosis can ultimately lead to a heart attack. When it comes to heart disease prevention, no amount of smoking is safe. In addition the nicotine in your cigarette makes your heart work harder by narrowing blood vessels and increasing bloog pressure + carbon monoxide in cigarette smoke rplaces the oxygen in your blood vessels which also forces your heart to work harder and increase your blood pressure. So Quit while you can and live a healthy life with a healthy heart.”

  • Charlie

    Great article Samantha,thanks for the interesting and informative information provided here.

    I can relate to point number three on getting cholestrol levels checked as it almost helped save a friends life. A few years ago we were approaced by a few students who were studying clinical research courses at an institute. They were doing a free cholestrol check for the general public – must be some sort of a assignment for them. So me and my friend went in to check how much cholestrol we got. Mine came back as something like a 204 mg and i am quite on the healthier side but my friends cholestrol levels were at a whopping 235 mg when he is quite thin. We were told by the students that he should consult a doctor immediately as the cholestrol levels are extremely dangerous. So we visited the doctor with his family and got him treated. Cholestrol levels can be high in anybody and yes this is quite unpredictable.

  • http://www.fortislifechangingsurgeries.com/ Priyanka Roy

    Nice Post Samantha Burleson. You mentioned the three ways to keep heart healthy. Foods that we can take to keep our heart beat normal: Salmon, Beans, Berries, Oatmeal, Vegetables, Skim Milk, Dark Chocolates. Eating fish once a week can reduce your chances of a heart attack by 52%