All About Heart Health
“Start each day with a grateful and healthy Heart.”
Importance of heart
Importance of heart
The human heart is an organ that pumps blood throughout the body by the way of the vascular system, supply oxygen and nutrients to the tissues and removing carbon dioxide and different wastes. "If [the heart] isn't able to provide blood to the organs and tissues, they will die."
How to make your Heart healthy?
1. Cut down on salt
If you take a diet high in salt, it can raise your blood pressure and can increase your risk of heart disease or stroke. The suggested daily intake of salt is 6g for adults and 3g for youngsters.
2. Eat less sugar
Too much sugar in your diet may lead to weight gain, which may raise your blood pressure and result in diabetes and cardiovascular disease. Always eat fresh fruits with yogurt rather than sugary puddings and cakes.
2. Eat less sugar
Too much sugar in your diet may lead to weight gain, which may raise your blood pressure and result in diabetes and cardiovascular disease. Always eat fresh fruits with yogurt rather than sugary puddings and cakes.
3.Limit saturated fat
Eating an excessive amount of saturated fat – found in butter, ghee, margarine, fatty meats, dairy fats and processed foods like pies, pastries, and cakes – is believed to extend cholesterol levels. Therefore switch to semi-skimmed milk and low-fat dairy foods rather than full-fat ones, use steamed or grilled meat rather than frying.
Eating an excessive amount of saturated fat – found in butter, ghee, margarine, fatty meats, dairy fats and processed foods like pies, pastries, and cakes – is believed to extend cholesterol levels. Therefore switch to semi-skimmed milk and low-fat dairy foods rather than full-fat ones, use steamed or grilled meat rather than frying.
4. Fill up on fruits and vegetables
Increase the quantity of potassium in your diet by eating a minimum of 5 portions of fruit and veg every day. (potassium will facilitate to lower your pressure level)
Increase the quantity of potassium in your diet by eating a minimum of 5 portions of fruit and veg every day. (potassium will facilitate to lower your pressure level)
5. Go for more fish
Oily fish like pilchards, sardines, mackerel, salmon and fresh tuna, are rich in omega-3 fatty acids, that are thought to be useful for your heart because they improve your cholesterol levels.
Oily fish like pilchards, sardines, mackerel, salmon and fresh tuna, are rich in omega-3 fatty acids, that are thought to be useful for your heart because they improve your cholesterol levels.
6. Quit smoking
Smoking is also one of the causes of cardiovascular disease, and smokers are nearly twice as likely to have a heart attack compared with people who are not a smoker. It not just damages the lining of your arteries but also reduces the amount of oxygen in your blood and raises your blood pressure.
Smoking is also one of the causes of cardiovascular disease, and smokers are nearly twice as likely to have a heart attack compared with people who are not a smoker. It not just damages the lining of your arteries but also reduces the amount of oxygen in your blood and raises your blood pressure.
7. Cut back on alcohol
Alcohol may have an effect on your heart by inflicting high blood pressure, abnormal heart rhythms and harm to the heart muscle. However, you don’t have to give it up completely. Simply stick with the standards for moderate alcohol drinking, which are two to three units every day for ladies and three to four for men.
Alcohol may have an effect on your heart by inflicting high blood pressure, abnormal heart rhythms and harm to the heart muscle. However, you don’t have to give it up completely. Simply stick with the standards for moderate alcohol drinking, which are two to three units every day for ladies and three to four for men.
8. Get more exercise
Studies show that people who aren’t very active are at high risk of heart attack than those that are. Aim to induce a minimum of 150 minutes of moderate-intensity activity a week to lower your risk of developing coronary heart disease.
Studies show that people who aren’t very active are at high risk of heart attack than those that are. Aim to induce a minimum of 150 minutes of moderate-intensity activity a week to lower your risk of developing coronary heart disease.
9. Keep your weight down
If you’re heavier than you should be, your risk of high blood pressure, high cholesterol, and type two diabetes are on top.
Lose excess pounds – and keep those pounds off in the future.
If you’re heavier than you should be, your risk of high blood pressure, high cholesterol, and type two diabetes are on top.
Lose excess pounds – and keep those pounds off in the future.
10. Keep stress under control
If you’re under tons of stress, you will be more likely to smoke, take very little or no exercise and drink over a moderate quantity of alcohol – all of which are connected with heart issues.
If you’re under tons of stress, you will be more likely to smoke, take very little or no exercise and drink over a moderate quantity of alcohol – all of which are connected with heart issues.
“Always listen to your Heart. It may be on your left, but it’s always right”
Foods that are good for Heart health
1.Leafy Green Vegetables
Leafy green vegetables are high in vitamin k and nutrients, which may facilitate to scale back blood pressure and improve arterial performance. Studies show that a better intake of leafy greens is related to a lower risk of heart disease.
Leafy green vegetables are high in vitamin k and nutrients, which may facilitate to scale back blood pressure and improve arterial performance. Studies show that a better intake of leafy greens is related to a lower risk of heart disease.
2. Whole Grains
Studies show that consumption of whole grains is related to lower cholesterol and systolic blood pressure, in addition to a lower risk of heart disease.
Studies show that consumption of whole grains is related to lower cholesterol and systolic blood pressure, in addition to a lower risk of heart disease.
3.Berries
Berries are high in antioxidants. Studies show that eating them can minimize multiple risk factors for heart disease.
Berries are high in antioxidants. Studies show that eating them can minimize multiple risk factors for heart disease.
4.Fatty Fish and fish oil
Fatty fish and fish oil are high in omega-3 fatty acids and may reduce heart disease risk factors, as well as blood pressure, triglycerides(a type of fat in the blood) and cholesterol.
Fatty fish and fish oil are high in omega-3 fatty acids and may reduce heart disease risk factors, as well as blood pressure, triglycerides(a type of fat in the blood) and cholesterol.
5.Walnuts
Studies recommend that walnuts can reduce cholesterol and blood pressure and can be related to a lower risk of heart disease.
Studies recommend that walnuts can reduce cholesterol and blood pressure and can be related to a lower risk of heart disease.
6.Avocados
Avocados are high in monounsaturated fats and potassium. They will help lower your cholesterol, blood pressure and risk of metabolic syndrome.
Avocados are high in monounsaturated fats and potassium. They will help lower your cholesterol, blood pressure and risk of metabolic syndrome.
7.Beans
Beans are high in resistant starch and are known to cut back levels of cholesterol and triglycerides, lower blood pressure and reduce inflammation.
Beans are high in resistant starch and are known to cut back levels of cholesterol and triglycerides, lower blood pressure and reduce inflammation.
8. Dark chocolate
Dark chocolate is high in antioxidants like flavonoids. It has been related to a lower risk of developing calcified plaque in the arteries and coronary heart disease.
Dark chocolate is high in antioxidants like flavonoids. It has been related to a lower risk of developing calcified plaque in the arteries and coronary heart disease.
9. Tomatoes
Tomatoes are rich in lycopene and are associated with a lower risk of heart disease and stroke, similarly as a rise in “good” HDL cholesterol.
Tomatoes are rich in lycopene and are associated with a lower risk of heart disease and stroke, similarly as a rise in “good” HDL cholesterol.
10.Almonds
Almonds are high in fiber and monounsaturated fats and are connected to reductions in cholesterol and belly fat.
Almonds are high in fiber and monounsaturated fats and are connected to reductions in cholesterol and belly fat.
11.Seeds
Human and animal studies have found that eating seeds can improve man heart disease risk factors, as well as inflammation, blood pressure, cholesterol, and triglycerides.
Human and animal studies have found that eating seeds can improve man heart disease risk factors, as well as inflammation, blood pressure, cholesterol, and triglycerides.
12.Garlic
Garlic and its components reduce blood pressure and cholesterol. They can also facilitate inhibit blood clot formation.
Garlic and its components reduce blood pressure and cholesterol. They can also facilitate inhibit blood clot formation.
13. Olive Oil
Olive oil has antioxidants and monounsaturated fats. It has been related to lower blood pressure and heart disease risks.
Olive oil has antioxidants and monounsaturated fats. It has been related to lower blood pressure and heart disease risks.
14.Edamame(a Japanese dish)
Edamame contains soy which decreases cholesterol levels. Edamame also contains fiber and antioxidants, which may benefit heart health.
Edamame contains soy which decreases cholesterol levels. Edamame also contains fiber and antioxidants, which may benefit heart health.
15.Green Tea
Green tea is high in polyphenols and catechins. It has been related to lower cholesterol, triglycerides and blood pressure.
Men's Health: What men of all ages should know about their health?
Green tea is high in polyphenols and catechins. It has been related to lower cholesterol, triglycerides and blood pressure.
Men's Health: What men of all ages should know about their health?
“When the Heart is at ease, the body is healthy.”
Foods that are bad for Heart health
1.Bacon
More than half of bacon’s calories come from saturated fat, which may raise your (LDL) or bad cholesterol, and boost your risk of heart failure or stroke. It’s filled with salt, that bumps up your blood pressure and makes your heart work harder.
More than half of bacon’s calories come from saturated fat, which may raise your (LDL) or bad cholesterol, and boost your risk of heart failure or stroke. It’s filled with salt, that bumps up your blood pressure and makes your heart work harder.
2.Sugar, Salt, Fat
Over time, high amounts of salt, sugar, saturated fat, and refined carbs raise your risk for heart failure or stroke. If you’re upset regarding your heart, you’ll need to stay away from these things.
But instead of fixating on anyone unhealthy food, it is wise to concentrate on your overall diet. You'll be able to still have these items if you always eat wholesome fruits and vegetables, whole grains, lean protein, and low-fat dairy products.
3.Red Meat
Eating an excessive amount of beef, lamb, and pork might raise your odds for heart disease and diabetes because they’re high in saturated fat, which might boost cholesterol.
Over time, high amounts of salt, sugar, saturated fat, and refined carbs raise your risk for heart failure or stroke. If you’re upset regarding your heart, you’ll need to stay away from these things.
But instead of fixating on anyone unhealthy food, it is wise to concentrate on your overall diet. You'll be able to still have these items if you always eat wholesome fruits and vegetables, whole grains, lean protein, and low-fat dairy products.
3.Red Meat
Eating an excessive amount of beef, lamb, and pork might raise your odds for heart disease and diabetes because they’re high in saturated fat, which might boost cholesterol.
4.Soda
Having little amounts of supplementary sugar isn’t harmful, however, a can of soda has additional added sugar than consultants suggest for an entire day. Soda drinkers tend to gain additional weight which may result in type 2 diabetes, high blood pressure, and heart disease.
Whereas the science remains fuzzy on diet drinks, some analysis links them to weight gain and strokes.
Having little amounts of supplementary sugar isn’t harmful, however, a can of soda has additional added sugar than consultants suggest for an entire day. Soda drinkers tend to gain additional weight which may result in type 2 diabetes, high blood pressure, and heart disease.
Whereas the science remains fuzzy on diet drinks, some analysis links them to weight gain and strokes.
5.Baked product
Cookies, cakes, and muffins should be rare treats. They’re usually loaded with added sugar, that ends up in weight gain. They’re additionally connected to higher triglyceride levels, which may cause heart disease.
Cookies, cakes, and muffins should be rare treats. They’re usually loaded with added sugar, that ends up in weight gain. They’re additionally connected to higher triglyceride levels, which may cause heart disease.
6.White Rice, Bread, and Pasta
Rice, bread, pasta, and snacks made up of white flour are missing their healthy fiber, vitamins, and minerals. Refined grains quickly convert to sugar, that your body stores as fat. A diet high in refined grains may cause belly fat, which studies link to heart disease and type 2 diabetes.
Rice, bread, pasta, and snacks made up of white flour are missing their healthy fiber, vitamins, and minerals. Refined grains quickly convert to sugar, that your body stores as fat. A diet high in refined grains may cause belly fat, which studies link to heart disease and type 2 diabetes.
7.Pizza
Pizza may be healthy if you make it in a proper way, however, most take-out pizza and frozen pies have surprising amounts of sodium, fat, and calories, all of which may raise your risk of a heart attack.
Pizza may be healthy if you make it in a proper way, however, most take-out pizza and frozen pies have surprising amounts of sodium, fat, and calories, all of which may raise your risk of a heart attack.
8.Alcohol
Moderate drinking won’t hurt your heart unless you have got a high blood pressure or high triglycerides, a kind of fat in your blood that may boost your odds of heart disease.
Moderate drinking won’t hurt your heart unless you have got a high blood pressure or high triglycerides, a kind of fat in your blood that may boost your odds of heart disease.
9.Butter
Butter is high in saturated fat, which may raise your bad cholesterol and make heart disease you may exchange butter with olive oil or vegetable oil-based spreads, which contain heart-healthy mono- and unsaturated fats.
Butter is high in saturated fat, which may raise your bad cholesterol and make heart disease you may exchange butter with olive oil or vegetable oil-based spreads, which contain heart-healthy mono- and unsaturated fats.
10.Flavored, Full-Fat yogurt
Yogurt is an excellent source of nutrition. It often may protect you from high blood pressure. However, watch the type you purchase. Flavored yogurts are filled with added sugar which may result in weight gain, high blood pressure, inflammation, and heart disease.
Yogurt is an excellent source of nutrition. It often may protect you from high blood pressure. However, watch the type you purchase. Flavored yogurts are filled with added sugar which may result in weight gain, high blood pressure, inflammation, and heart disease.
11.French Fries
The deep-fried potatoes from restaurants and fast-food places have a lot of fat and salt, that is bad news for your heart. One study found that individuals who ate fries or hash browns 2 to 3 times every week were more possible to die early.
The deep-fried potatoes from restaurants and fast-food places have a lot of fat and salt, that is bad news for your heart. One study found that individuals who ate fries or hash browns 2 to 3 times every week were more possible to die early.
12.Fried Chicken
Deep-frying chicken adds calories, fat, and sodium to healthy food. Studies have linked deep-fried food with kind 2 diabetes, obesity, and high blood pressure -- all of which raise your odds of heart failure.
Deep-frying chicken adds calories, fat, and sodium to healthy food. Studies have linked deep-fried food with kind 2 diabetes, obesity, and high blood pressure -- all of which raise your odds of heart failure.
13.Canned Soup
Soups are often an easy way to get additional vegetables, protein, and fiber. However, be careful of unhealthy ingredients. Canned soup usually has a lot of sodium, which may cause high blood pressure, heart attack, stroke.
Soups are often an easy way to get additional vegetables, protein, and fiber. However, be careful of unhealthy ingredients. Canned soup usually has a lot of sodium, which may cause high blood pressure, heart attack, stroke.
14.Ranch Dressing(a type of salad)
The main ingredients of this common dressing are usually buttermilk, salt, and sugar. These ingredients are high in fat, sodium, and calories. None of that’s good for your heart.
The main ingredients of this common dressing are usually buttermilk, salt, and sugar. These ingredients are high in fat, sodium, and calories. None of that’s good for your heart.
15.Ice Cream
Ice cream is high in sugar, calories, and saturated fat, therefore put it aside for a special treat. Eating foods loaded with fat and sugar results in weight gain. It may also drive up your triglycerides and cause heart failure.
Ice cream is high in sugar, calories, and saturated fat, therefore put it aside for a special treat. Eating foods loaded with fat and sugar results in weight gain. It may also drive up your triglycerides and cause heart failure.
World,s Heart Day-
World Heart Day is celebrated on 29th Sept of each year. It is aimed at drawing people's attention to heart illness and also related issues.
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