How To Have A Healthy Heart: Diet And Lifestyle Secrets
We are so busy partying, sleeping late, watching reruns of ‘Game of Thrones’, and eating those extra-cheesy pizzas that we forget that it is our heart that is keeping us alive. Take care of your heart, and it will make sure you can always enjoy the things you love!The heart is the centre of our physiological existence in so many ways, yet, truth be told, we always feel like heart disease is something we only need to worry about in our old age. Recent studies, however, debunk this theory, and point to an alarming increase in heart disease amongst the urban young. Take these tips to heart to live happy, and live longer.
Eat these foods for a healthy heart
There is a strong correlation between your heart health and diet. Here is a heart-healthy food list:
- Salmon, lake trout, mackerel, sardines, and tuna: Fatty fish top the heart-healthy foods list. According to the American Heart Association, eating wild fish high in fatty acids at least twice a week can slow down the build-up of plaque in the arteries.
- Almonds and walnuts: Number 2 on the heart-healthy foods list are nuts, they in general, are rich in healthy fats and micronutrients like magnesium, copper and manganese-all excellent for heart health.
- Beans, kale, spinach and other greens: Number 3 on the heart-healthy foods list are green vegetables, they are touted for their fibre and antioxidant content. Vegetables that contain resistant fibre, like beans, are believed to help heart-health by reducing blood levels of triglycerides and bad cholesterol.
- Green tea: From boosting fat-burning to protecting your heart, the high antioxidant content in green tea is good for everything! There is a reason why green tea is number 4 on the heart-healthy foods list. Polyphenols and catechins in green tea help reduce inflammation, boost immunity, and prevent cell damage.
- Avoids foods bad for the heart: Number 5 on the heart-healthy foods list are actually foods you should stay far away from. Processed meats, fried foods, soft and energy drinks, and alcohol are all damaging to heart-health. Click here to know more about how these items affect your body. So, it is best to keep the consumption of these items in check.
Overall, a diet low in red meat, rich in fruits such as berries, and plenty of leafy vegetables is highly recommended.
Keep stress at bay
You’ve heard it often enough but honestly, every research seems to suggest that there is a close link between stress and high blood pressure, leading to heart attacks. Yes, there will be daily stresses to deal with, but learn to manage your stress better. Listen to your body, take deep breaths, and trash stress that results from irrelevant things.
You may not go to the gym or engage in some strenuous form of exercise, but doctors recommend that you opt for at least half an hour of exercise (could be something as low impact as walking), 5 days a week. It will lower your blood pressure and strengthen your heart over time.
How often have you heard the line, “If he doesn’t lose weight, he is heading towards a heart attack”? Obesity brings with it a host of problems, and heart disease is just one of them. It is now being recognised as an acute lifestyle problem, so along with proper diet and exercise, focus on losing weight if you want to ward off heart problems.
Research carried out at the Penn State University, among heart patients, seems to suggest that those with a positive outlook to life were likely to live longer. Positive emotions go a long way in generating a general sense of well-being, and help keep mundane negative thoughts and stress at bay. Click here to know 10 other amazing ways to keep your heart healthy.
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With increasing amounts of people facing heart issues every day, we need to start taking care of the organ that allows us to love, to live, and to be. Click here to know the 9 most ignored sign of heart attack.