Heart disease becomes common nowadays, especially young generation are observed to suffer from high blood pressure. Some of the bad habits like inactivity, overweight, smoking, poor dietary, alcohol are some of the major causes of heart diseases. It’s not easy to get rid of your habits and follow a routine.
5 Steps to Keep your heart healthy
By making the right choices you can strengthen your heart. We are discussing 5 steps to Keep your heart healthy and makes you feel great.
According to data, “The death rate due to Heart diseases has risen significantly in India. And it has now become the leading cause of mortality in India.” Source-NCBI.
1) Healthy Diet
A healthy diet helps to maintain body weight, blood pressure, and cholesterol. Some basic changes in your diet help to prevent heart disease:
a) Eat Healthy food:
Fruits, vegetables, good protein (from soy protein, nuts, fish, etc), low-fat dairy products, whole grains, and, low sodium foods, add up to a heart-healthy diet.
Diet rich in omega-3 fatty acids helps lower cholesterol levels. Soy protein reduces the risk of heart disease by lowering the bad cholesterol that is LDL without affecting the good cholesterol that is HDL.
According to The US Food and Drug Administration (FDA) states that “Daily intake of 25 grams of soy provides cardiovascular benefits, lowering cholesterol and positively impacting blood pressure.”
It’s rich in fiber, high-quality protein, essential fatty acids (omega-3), vitamins and minerals. It is naturally low in saturated fat and free of cholesterol and lactose unlike many animal-based protein foods like red meat. This helps to cut saturated fats and reduce the risk of heart disease. It is rich in nutrients like PUFAs (poly-unsaturated fatty acids) and helps to lower blood cholesterol. It’s a good source of omega-3, vitamins, minerals, and antioxidants which make it a complete heart-healthy food.
You can try from several types of soyfoods like Soy flour, soymilk, soy nuts, tofu, and soy cheese. Some healthy heart recipes made from Soy, replacing chicken, red meat, heavy cheese with tofu or soy cheese. Protein-packed smoothie with a soy protein powder blended with soy milk and your favorite fruit. Nutrition bar that has been fortified with soy protein as a healthy snack. For more information please visit DuPont.
b) Subtract unhealthy food:
Avoid processed foods, reduce salt intake, beverages containing sugar, red meat, pasta, saturated and trans fats, alcohol, fast digesting carbohydrates like potatoes, white bread, rice etc.
2) Physical Wellbeing
A daily physical exercise for 30 minutes will reduce the risk of heart disease and other health problems. Exercise increases blood flow and nitric oxide for a healthier heart. Physical activities like jogging, stretching, morning walk, hand weights, or any other activity that involves physical strength are great for your heart health. It’s never too late to start and get benefitted
3) Healthy weight
Healthy weight reduces the risk of heart disease. Excess weight not only strains your heart by increasing blood pressure and cholesterol levels but also increase blood sugar levels leading to diabetes. You have to follow a healthy diet along with exercise for weight loss regime. Concern your doctor to lose excess weight. Work to lose not more than 1kg per week. Achieving and maintaining a healthy weight can decrease the chances of high blood pressure and cholesterol.
4) Avoid Tobacco and Alcohol
Smoking as well as drinking Alcohol is bad for your heart health. These both put bad pressure on your heart and arteries leading to cardiovascular diseases. So, quit smoking and drinking. Avoid as then whenever possible and reduce intake.
5) Mental Wellbeing
Mental wellbeing is utmost important to achieve a healthy goal. People suffering from depression, feeling isolated, stressed etc are more prone to diseases. Reducing stress can lower blood pressure and cholesterol levels. Support of family and friends helps a lot. If you are feeling depressed, talk to your family, friend or see a doctor.
You should make better choices that will help heart health and longevity. Try to set short term goals that are easy to achieve. Track your progress from time to time and stay motivated. Hope these tips will motivate you in Keeping your heart healthy.