Our heart works day and night i.e. for 24 hours. A heart which is healthy can produce enough energy to lift one ton of weight off the ground. But it has been proved that more than 50 percent of the people are prone to heart disease because of change in lifestyle, while men in their thirties are at greater risk. But by following few healthy steps, one can ensure its well-being.
Reduce Stress
When a person is stressed, it leads to increase in heart rate and blood pressure leading to shortage of oxygen. When there is shortage of oxygen, it leads to chest pain. Hormones are released by the nervous system which raises blood pressure, damaging the lining of our arteries. The best way is to stay positive and find ways to manage stress.
Eat a Balanced Diet
Maintain a well balanced diet everyday that includes fresh fruits, vegetables and whole grains. Keep a note of the total saturated fatty acids, cholesterol, fat and sodium in your everyday diet.
Follow these simple tips
- Eat fruits without peeling the skin
- Instead of frying, have grilled, roasted and baked chicken and fish.
- Steam vegetables before cooking to reduce fat intake.
- Early in the morning, have 30 gm of crushed garlic with warm water on empty stomach.
- Minimize oil using to two to three teaspoons per day.
- Check your weight
- Keep a check on your weight as increase weight raises cholesterol, blood pressure and coronary heart disease. Those with BMI (Body Mass Index) over 30 are declared obese.
- Stop smoking
- Excessive smoking leads to lung cancer and increases the risk of heart disease. It increases blood pressure and forms fatty plaque in the arteries. This results in the formation of blood clots which cause a heart attack.
- Control diabetes
- For a diabetic patient, there is more chance of developing coronary heart disease. To keep heart safe, one should control blood sugar.
- Be active
- Keep yourself active by keeping yourself busy at work or through exercise. An active person or a person who do exercise regularly burns calories and keeps diabetes at bay. It also controls blood pressure and makes the arteries more flexible. Those who burn more than 3,000 calorie a week live longer than those who don’t.
- Avoid alcohol
- To stay healthy, one should avoid alcohol as having it excessively can trigger heart stroke, high blood pressure, irregular heart beat and disease of the heart muscle.
- Know your roots
Lot of precautions should be taken if heart disease, blood pressure, diabetes, obesity runs in your family. As they are passed from one generation to another. .jpg)
Check your Blood Pressure
Keep a check on your blood pressure and in case of heaviness in the chest, short temper, severe headache and uncommon bouts of anger, immediately consult your doctor. A healthy person has a systolic pressure reading between 120 and 130 and a diastolic pressure reading between 80 and 90.
