5 Steps to Keep your heart healthy

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.

5 Steps to Keep your heart healthy

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:

5 Steps to Keep your heart healthy 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.

Soy Protein lowers bad cholesterol

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

5 Steps to Keep your heart healthy

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.

Reference:

  • https://www.verywellhealth.com/what-is-a-heart-healthy-diet-1746315
  • https://www.heartfoundation.org.au/your-heart/keep-your-heart-healthy
  • https://www.webmd.com/diet/features/6-simple-steps-to-keep-your-heart-healthy#1
  • https://www.sharecare.com/health/heart-health/is-soy-good-for-heart
  • http://www.soyfoods.org/good-for-you/soy-benefits-brochure/soy-and-heart-health

Dr Bushra

Gynaecologist by profession~~Food ,Health,lifestyle,Freelance Blogger~~social media influencer~~writer at heart~~Email for collaboration

46 thoughts on “5 Steps to Keep your heart healthy

  • February 27, 2019 at 8:57 pm
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    Love the way how you have explained this is detail…some of these are to be followed to maintain a healthy body ..specially avoid pasta ..

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  • February 28, 2019 at 5:30 pm
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    Absolutely needed post in today’s day and age when young people are suffering from heart ailments and cholesterol. Exercise and proper diet control are the key

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  • February 28, 2019 at 5:47 pm
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    I didn’t know soy protein helps in strengthening heart as well. That’s such a useful information. Thanks for sharing Bushra.

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  • February 28, 2019 at 11:30 pm
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    Physical & mental well being go hand in hand. Even taking care of the diet is an important part of our overall well being. We have also started including soy protein in our diet as per of our fitness regime. Great post, Dr. Bushra!

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  • March 1, 2019 at 8:37 pm
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    A balanced diet, posiitve surroundings and plenty of water always helps in keeping body healthy! thank you for this wonderful post

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  • March 1, 2019 at 10:43 pm
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    By making smarter lifestyle choices, you can protect your heart and reduce your risk for developing life-threatening conditions

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  • March 1, 2019 at 11:59 pm
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    These five tips are golden and its worth a read. Taking care of diet is really important and intake of protein helps a lot.

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  • March 2, 2019 at 12:29 pm
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    Early onset of lifestyle diseases is a rising conceen these days. Stress plays a key role in many factors. Following a healthy lifestyle is of utmost importance.

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  • March 2, 2019 at 1:10 pm
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    Mam that is very important to have a healthy heart

    Heart attack death rates are rising

    It is important to take care of your heart ♥

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  • March 3, 2019 at 11:03 am
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    Thanks for these excellent tips on how to avoid heart disease. Good exercise, diet and several other things are important in these days when people are under so much stress.

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  • March 4, 2019 at 10:10 am
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    I really find hard to do some cardio exercises. But at least i can follow this useful tips

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  • March 4, 2019 at 10:25 am
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    these are some great tips to be adopted for having a healthy heart since heart problems even in early age are rising rapidly

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  • March 4, 2019 at 11:16 am
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    I agree to all your pointers..We need to focus switching to healthy Lifestyle and adopting good eating etiquette for overall health

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  • March 4, 2019 at 11:39 am
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    My serum triglyceride is high again. And I am going back to my usual diet. Soy protein is gonna be helpful.

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  • March 4, 2019 at 12:31 pm
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    Healthy heart leads to healthy body. We need to pay attention to our life style and make necessary amendments in time.
    Mann

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  • March 4, 2019 at 1:14 pm
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    Very informative post. It is indeed a collective contribution of all the mentioned points which ensures a healthy heart.
    #superbloggerchallenge

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  • March 4, 2019 at 7:16 pm
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    Many people are suffering from heart disease these days..healthy diet is very important to keep our hearts fit..

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  • March 5, 2019 at 2:37 pm
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    You are right..heart diseases are becoming common in young generation as well and making right choices in food and lifestyle makes such a difference. I didn’t know soy protein helps as well

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  • March 5, 2019 at 3:21 pm
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    I hope we all should try to follow these 5 steps for a healthy life.

    I am trying my best as I want my heart to be healthy.

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  • March 5, 2019 at 4:35 pm
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    Keep the heart healthy is a tough task these days. Your points are so valid.. It is so informative..

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  • March 5, 2019 at 5:00 pm
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    To think of it, just a few changes in lifestyle helps in protecting the heart against major calamities. As you have mentioned these 5 steps are invaluable and provide a holistic approach to a healthy heart.

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  • March 5, 2019 at 5:39 pm
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    I am trying my best to give my family a healthy lifestyle food,diet or doing some great activities. this post is really informative

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  • March 5, 2019 at 8:25 pm
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    Healty lifestyle leads to healthy body and heathy mind. Hope To follow some healthy tips

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  • March 5, 2019 at 9:00 pm
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    These are some really useful information. Thanks for sharing them, I will start implementing these.

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  • March 5, 2019 at 11:10 pm
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    Wow! I didn’t know that soy can help lower bad cholesterol! Loved your post! Healthy food, healthy lifestyle and avoiding tobacco and alcohol really helps!

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  • March 5, 2019 at 11:17 pm
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    This is really very informative and helpful post for all of us. You covered all important points.

    Reply
  • March 5, 2019 at 11:39 pm
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    Thanks for the tips… Basically a healthy diet is really important and a good lifestyle. Smoking and alcohol both are equally injurious for health.

    Reply
  • March 5, 2019 at 11:42 pm
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    You shared some very useful tips to protect our heart , which is most important part of our life !

    Reply
  • March 6, 2019 at 12:10 am
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    The amount heart attack or cardiac arrest news I am hearing these days is beyond my imagination & it leaves me in shock. I was searching this kind of article for me and my family to keep our heart healthy.

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  • March 6, 2019 at 12:16 am
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    Never imagined Soy protein has so much of importance in our diet. I have to admit that I usually do not add it in my diet, but I think it’s time for a change!

    Reply
  • March 6, 2019 at 10:06 am
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    Omega-3 is extremely important for the brain too. I include a lot of flax seeds in my diet to make sure that we get enough of it. And yes mental well being goes a long way in improving blood pressure irregularities.

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  • March 6, 2019 at 4:09 pm
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    Smart lifestyle choices and mental wellness do goes strong for longways. A much needed post for most of us.

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    • March 6, 2019 at 4:49 pm
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      Healthy heart is most important part of being alive. Great post

      Reply
  • March 6, 2019 at 4:20 pm
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    This is such a useful post. A balanced and nutricious diet along with healthy lifestyle choices helps in staying fit. Thanks for sharing!

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  • March 6, 2019 at 11:03 pm
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    Thanks for sharing these. Very useful and kuch needed

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  • March 8, 2019 at 3:41 pm
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    Thanks for the information……sharing with my loved ones

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  • March 12, 2019 at 2:51 pm
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    Taking care of our health and heart right from a young age really helps in the long run. One must not indulge into unhealthy and oil-heavy food options to keep their heart healthy. Great post.

    Reply
  • March 12, 2019 at 6:01 pm
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    Needed some kind of motivation today and stumbled on ur informative and educational post.
    Agree to everything you wrote.

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  • March 12, 2019 at 6:21 pm
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    I agree on all the points mentioned by you. To keep your heart healthy you have take care of physical and mental wellbeing. Healthy food and avoidance of alcohol is very important aspect to keep your heart healthy.

    Reply
  • March 12, 2019 at 7:01 pm
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    Healthy diet, healthy weight, healthy lifestyle… It is all very important for heart health! Didn’t know soy too can be so wonderful! ❤

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  • March 12, 2019 at 8:36 pm
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    These 5 steps will surely help us to keep our heart healthy.

    Am trying to implement it. Hope I continue forever and be healthy.

    Reply
  • March 12, 2019 at 9:04 pm
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    These are indeed great tips for living healthy lifestyle and positive approach.
    Thanks for sharing

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  • March 12, 2019 at 10:39 pm
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    Great tips Bushra. I need to incorporate more soy protein in my family’s diet. I didn’t know it was so useful for heart too. Thanks for sharing.

    Reply
  • March 12, 2019 at 11:14 pm
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    This is perfect tips with perfect steps to keep heart healthy ….im gonna keep it in mind

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  • March 12, 2019 at 11:30 pm
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    That’s a very informative and helpful post. I agree we should have healthy lifestyle to keep our health fit.

    Reply
  • March 12, 2019 at 11:57 pm
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    Indeed a great post. A healthy heart is need of the day and witj changing lifestyle heart get affected the most. Will try to incorporate all 5 pointers in my life, slowly but surely

    Reply

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