These 15 steps will be included in the lifestyle, then your heart will say, ‘Thank you’
Have you ever thought how much your lifestyle is disturbing your heart! We are telling those easy steps, Those whom you pick up, your heart will also thank you.
heart attack, Cardiac arrest, Heart stroke and now broken heart syndrome, Don’t be scared to hearThe But do not panic, it is not so difficult to maintain heart health. You just have to make such changes in your lifestyle and diet, Whom your heart will say thank you.
Pick it up for the heart 15 Step
1. Control diet size
How much do you eat, It is as important as what you eat. Overloading your plate, Protect your stomach from feeling full. Eating more calories increases the risk of heart disease and other diseases such as diabetes and high blood pressure. The food served in restaurants is often excessive.
Use a small plate or bowl to help control your porosity. low calorie, Keep more of the nutrient rich foods like fruits and vegetables. High calorie, Small portions of high sodium foods, Like sophisticated, Processed or fast food. This strategy can keep your diet healthy as well as your heart and reduce waist size.
2. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain such substances., Which can help prevent heart disease. By eating more fruits and vegetables, you will be able to eat high calorie foods like meat., Cheese and snack foods can help cut down.
Wash vegetables and salads and cut them in your fridge for quick snacks.
Place the fruit in a bowl in your kitchen or on the dining table. So that you can remember to eat it and eat it while going out inside.
3. Choose whole grains
Whole grains are good sources of fiber and other nutrients., Which play a role in regulating blood pressure and heart health. You can increase the amount of whole grains for heart health by discarding refined grain products. Also, options like millet ragi can also be chosen twice a week.
4. Limit unhealthy fat
The less saturated and trans fat you eat, Contribute to lowering blood cholesterol and reducing the risk of coronary artery disease. High blood cholesterol levels can cause clots in your arteries, Which is called atherosclerosis, Which increase the risk of heart attack and stroke.
Healthy fat options include olive oil,Canola oil, Vegetarian oil and walnut oil, The nuts, Seeds, Avocado, Sometimes butter, Nonderry creamers such as soy cream, Peanut butter etc. can be consumed. Cocoa butter,.Coconut, Dates, Cotton and Palm oil
5. Select low fat protein sources
First choice beans, Peas and lentils – There are also good sources of protein and they contain low fat and no cholesterol., This makes them a good substitute for meat.
Best fish is another good alternative to high-fat meat. Some types of omega-fish3 Is rich in fatty acids, Which can reduce blood fat called triglycerides. You will find omega in cold water fish.3 The highest amount of fatty acids is available.
Third choice for animal protein – lean meat, Poultry and fish, Low-fat dairy products and eggs are among their best sources of protein. But be careful to choose low fat options, Such as whole milk instead of fried chicken patties and skim milk instead of skinless chicken breasts.
6. Quit smoking
It is essential for your heart health as well as your overall health.
7. Limit alcohol consumption
Moderation from moderate consumption of alcohol or liquor; Daily maximum 30 From 45 Mixed whiskey can be consumed. This limit is for those who are already drinkers. But please do not start if you do not drink.
Pranayama, Moderate physical activity: 30 From 45 Brisk walk for minutes, At least five days a week or everyday 10,000 It is necessary to walk. A simple rule for speed is to walk silently so fast that you cannot breathe while walking., But if we talk at the same pace then the sons start climbing, This can be called a thumb rule for every person.
9. Better sleep
Six to eight hours of sleep is necessary. This relaxes your heart and keeps you healthy for a long time.
10. Stress management
Meditation Meditation, Social service, Match club, Eating and spending time with your family members is beneficial for your heart health. Reading books of your choice and having positive thoughts can also save you from Broken Heart Syndrome.
11. Hypertension control
Your blood pressure with or without medicine 140/90 Must be below High blood pressure can also prove to be harmful for heart health.
12. Control diabetes
For this, it is most important that you make necessary changes in your diet and lifestyle in time. So that you do not have to suffer from diabetes or sugar due to any reason.
13. Cholesterol level control
Where bad cholesterol or low density cholesterol should be reduced, Good cholesterol should also be maintained. this 100 Milligrams per dl is only safe.
14. Don’t let fat come
Maintain ideal body weight, Which means body mass index or BMI 30 Must be less than.
15. Make friends follow friendship
someone has said, Open your heart with friends, Otherwise you will be exposed with tools. This is absolutely correct. Maintaining communication with friends is also beneficial for your heart health.