Health tips for heart care- Do's, Don'ts, Exercises and diet charts

Today my blog will be centered around heart. As heart is the central part of body and it controls all the functions of body, so maintaining good heart health, Today I am going to share some Health tips for heart care

Heart which is responsible for all the functions of the body, so it is very important to keep your heart healthy and happy as healthy heart means a healthy you. Over an average lifespan, our heart beats for 2.5 billion times and pumps approximately 59-65 million gallons of blood. Knowing that it is the most vital organ of our body responsible for keeping us alive, it’s important to treat it preciously.

According to World Health Organization (WHO), over 20 million people suffer from heart attack every year around the world, and about 10 million people suffer from heart attack in India every year. Also about 1 million people die due to heart related ailments every year which is a very high rate.

As we know a healthy heart is the key to happy life. Due to our deteriorating lifestyles and unhealthy food habits, our heart becomes more prone to malfunctions which leads to different types of heart ailments, so it is our key responsibility to keep our heart healthy.

After observing so many surveys and statistics, it becomes very important to take care of your heart to lead a healthy lifestyle. So today I am going to share with you all some tips for healthy heart which is very important especially for middle aged to old age people who need to take extra care to keep their heart healthy and happy.

Health tips for heart care- Do's, Don'ts

1. Eliminate sedentary lifestyle: 

Even if you exercise daily and live on healthy diet, long time of sedentary activities can harm your heart health. Sedentary activities include working on computers for long hours, sitting before television hours after hours or spending a lot of time using mobile phones. These all activities harm your heart health, so it is better to eliminate sedentary lifestyle and put you foot forward towards Health tips for heart care

2. Live smoke- free: 

If you smoke, quit immediately. Researches have shown that smoking increases heart rate, tightens major arteries, and cause an irregular heart rhythm all of which makes it hard for the heart to work properly. As smoking raises blood pressure which increases the risk of stroke. So say no to smoking today and open your door for Health tips for heart care

3. Keep a check on your blood pressure: 

It is very important to keep a regular check on your blood pressure and keep the numbers below 120/80 mm as blood pressure leads to unhealthy heart. High blood pressure damage the arteries which blocks and prevents blood flow to the heart muscles which causes heart attack while a high blood pressure causes the blood vessels to clog which leads to stroke. So monitor your blood pressure regularly. 

4. Maintain a healthy weight: 

When you are overweight, you are more likely to have high blood pressure or diabetes that leads to different types of heart ailments. So it’s very important to manage a healthy weight for a healthy heart.

5. Watch your cholesterol: 

When you have high cholesterol level in your blood, it builds up in the walls of your arteries which makes the arteries narrow which makes it difficult for the blood to flow to the heart muscles. High cholesterol levels can lead to heart ailments. So always keep a check on your cholesterol levels and maintain it below 200mg/dL.

6. Limit your blood sugar level: 

High blood sugar levels (glucose) damages your blood vessels and nerves that control your heart. The higher blood sugar level you have, the more would be the chances to get heart diseases. Control your blood sugar levels for maintaining Health tips for heart care

7. Stay active: 

As long as you are active, the healthier would be your heart.  When you keep you body active, it will lower your blood pressure, improve blood flow, will lower your cholesterol levels which will promote a healthy heart. So it’s very important to keep yourself active and energetic for a healthy heart and a healthy you.

8. Eat heart-healthy food: 

What you eat directly impacts your body. So always eat foods that benefits your heart. Eat low cholesterol diet, consume less sugar to maintain your blood sugar levels, eat low fat diet to have a control on your weight and most importantly eat heart friendly foods.

9. Develop healthy habits: 

Developing healthy habits make a healthy you. Healthy habits include drinking lots of water, sleeping early in the night and waking up early in the morning, get a quality sleep of 8 hours a day or meditation. Adapting to all such healthy habits will keep your heart healthy and your body happy.

Health tips for heart care: Exercises

Exercising is very important to keep yourself happy, energetic and healthy but exercise doesn’t always mean vigorous workouts. For a healthy heart and healthy you, a little exercise is enough. But to keep yourself active is more important. So some of the exercises for a healthy heart are listed below:-

• Aerobics 
• Strength training 
• Yoga
• Swimming                             
• Dancing 
• Skipping 
• Climbing stairs 
• Morning walk
• Running 
• Cycling 

To keep your heart and body fit, exercise daily for at least 1.5-2 hours. And it’s best to exercise early in the morning as exercising in the morning gives you positivity and keeps you energetic for whole day.

Health tips for heart care: Diet Chart

Developing healthy habits also includes eating healthy foods. Our heart health is directly linked to what we eat. As food gives nutrients to our body, so it is all up to us that what we give to our body and how we treat our body. So saying yes to a healthy diet means saying yes to a healthy heart.

List of foods for healthy heart:

Fruits:

• Grapes 
• Apples
• Bananas
• Watermelon 
• Kiwi
• Pears
• Avocados
• Pomegranate 
• Strawberries 

Grains:

• Granola
• Popping corn
• Whole wheat pasta
• Brown rice
• Multigrain bread
• Hot rolled oats
• Corn tortillas 

Vegetables:

• Cucumbers 
• Orange bell peppers 
• Red cabbage 
• Brussel sprouts 
• Sweet potatoes 
• Broccoli 
• Mixed greens 
• Carrots 
• Celery
• Radishes
• Cauliflower

Nuts:

• Almonds 
• Pistachios 
• Walnuts 
• Pumpkin seeds 
• Sunflower seeds

Organic dried fruits:

• Apricots 
• Raisins
• Dehydrated mangoes
• Baked apples
• Cranberries 

Meats:

• Skinless chicken breast
• Center cut pork loin chops
• Monkfish 
• Salmon
• Shrimp

Dairies:

• Low fat greek plain yogurt 
• Manchego cheese
• Romano cheese

Drinks:

•         Fruit juice smoothie
•         Fresh fruit juice 
•         Red wine

Others:

• Cucumber salad
• Low fat peanut butter
• Fresh fruit salad
• Rice cakes
• Canned fruit unsweetened
• Dried banana chips

For healthy heart, always eat low fat, low cholesterol food. Also give try to less fried, baked or roasted foods. Consuming less sugar also promotes heart health.

So these were some of the health tips for heart care and to keep yourself happy and energetic.

I hope my blog inspired you to stay healthy and fit and keep your heart healthy and happy because always remember “Healthy heart means a healthy you”

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