Wednesday, September 28, 2016

Way to a Healthy Heart

Dear Readers
I am a doctor and here is my prescription for a heart that is up to 50% Healthier

#1 Eat Better:

Stop constant snacking, which increases the risk of obesity and cardiovascular diseases.
Staples in your kitchen should be 100 percent whole wheat or grains, low-fat dairy products, poultry, fish and nuts. Boost your intake of foods that contain Omega-3 fatty acids. Omega-3s are a healthy type of polyunsaturated fat. Omega-3 fatty acids offer protection from heart disease and can be found in foods such as salmon, mackerel, flax seeds, and walnuts and in certain vitamin and mineral supplements. Set a goal of 10 servings of fresh or frozen produce per day.
The healthy plant substances found in fruits and vegetables can help prevent heart disease. Replace refined grain products with whole grain products. Choose whole-wheat flours, 100% whole grain bread, high-fiber cereal, whole grain pasta, oats, brown rice and barley.
Stay away from white or refined flours, white bread, frozen waffles, biscuits, corn bread, egg noodles, granola bars, high-fat snacks, quick breads, cakes, pies, donuts and buttered popcorn.
Although what you eat is important for hearts health, how much you eat is also a factor in improving overall heart health. Refrain from overeating, which can lead to excess fat, cholesterol and calorie intake. Sodium increases blood pressure because it holds excess fluid in your body, and places an added burden on your heart. Because blood pressure rises with age, eating less sodium now will help curb that rise and reduce your risk of developing conditions which induce heart disease. Food labels should be our best friends. Choose the ones with the lowest amount of sodium. Food labels help us maintain a heart-healthy diet that includes foods that are low in fat, cholesterol and sodium.
Set realistic goals and limits. Small steps and gradual changes can make a big difference in your health over time, so start small take the #ChhoteKadam and build up your heart's health.

#2. Stay Active:
Do Physical activity and Stay Active.
Limit TV, computer and phone time to few hours each day as it leads to a sedentary lifestyle and constant
Exercise as a family; ride bikes, take a walk, go swimming or play games outside. Make heart health fun by incorporating games into your family activities or walk to a park for a healthy picnic dinner. Celebrate successes to promote a positive sense of self-esteem.
A simple routine of walking can go a long way in improving your heart's health. Get a friend or neighbor to go with you the idea being that if either of you misses the other one can encourage being regular.
#3. Be Happy
Being happy is a great way for you to fight stress and help you heart become and remain happy and healthy. A happy person is in a better frame of mind to deal with stress causing situations, finding a solution and come out of it.

Even if you make the commitment to exercise and eat a healthy diet. Be aware of major risk factors. A family history of heart disease, or hypertension, high cholesterol, cigarette smoking, or diabetes, can increase your probability of having a heart attack.
Don’t ignore symptoms. If you have shortness of breath or chest pains, get your checkup done immediately.
 “I am joining the Saffolalife #ChhoteKadam initiative in association withBlogAdda and follow these small steps for a healthy heart.”

Love your heart

Heart disease is the number one killer of both men and women.There are many things one can do every day to keep your heart healthy. Nourish the emotional heart as well as the physical heart. The heart is not just a pump it's the fountainhead of all emotions, whether it's joy and exhilaration or sadness and frustration. Mental and emotional stress can disrupt the emotional heart. Your heart needs just a few #ChhoteKadam to stay up to 50% Healthier.
So what are these #ChhoteKadam that you need to take?
- Be Active. Being Active is very therapeutic
If you are active your heart is healthy, it will be able to work for a very long time. It is up to you to keep your heart healthy. Exercise every day. You need to exercise your heart by making it work harder for at least 30 minutes a day. Meditation and Yoga technique twice daily helps in lowering blood pressure, reversing arterial blockage and enhancing resistance to all types of stress.Worry Free and Blissful Joy nourish the mind and emotions. Inner strength and the cultivation of positive attitudes and emotions increase heart health.
Walking is an excellent exercise for everyone and excellent therapy as well. The early morning is ideal for taking a 30-minute walk. It will not only help your heart; it will prepare you for the day by charging up your circulation and your metabolism.
-Eating Better
Eat a healthy diet. Too much fatty food will block up the arteries with fat and your heart will have to work harder and harder just to do its regular job of pumping blood round your body. Eat the foods your body needs and not what your heart likes.
Drink lots of water every day rather than fizzy drinks. Make good choices as you grow older. Your heart will love you for it.
Eat a heart-friendly diet. Eat more servings of fresh fruits and vegetables; start your day with stewed apples or pears; include soaked blanched almonds in your diet; dress your veggies with fresh lime juice; and eat heart-friendly spices such as fresh-ground black pepper and the antioxidant power-spice turmeric. Choose fresh foods over processed foods or leftovers; light foods over rich, deep-fried ones; and warm, cooked foods over cold, heavy foods.
Eat moderately. Don't skip meals, because eating three meals at regular times each day helps digest the food. Don't tax your digestion by eating late at night or eating a heavy meal at dinner.

Being Happy
Spend time every day on those activities that give you this contentment and happiness.
 Listen to soothing or uplifting music, enjoy serene natural beauty. Maintain a positive attitude and walk away from situations that distress or anger you.
Practice good bedtime habits — favor restful, calming activities as bedtime draws near to help disconnect the mind from the senses. Keep your bedroom clear of distractions — television, computers, other work-related material. Stay away from stimulants in the evening. Go to bed by 10 p.m. — early to bed and early to rise still works to keep you healthy and energetic through the day. 

 “I am joining the Saffolalife #ChhoteKadam initiative in association withBlogAdda and follow these small steps for a healthy heart.”