Heart Health

HEALTHY HEART HABITS. HEALTHY HEART HABITS  Heart and… | by Kapadia Multispeciality Hospital | Nov, 2021

Kapadia Multispeciality Hospital

HEALTHY HEART HABITS
Heart and circulatory disease is still one of the biggest killers

If you want to keep your heart in great shape, here are things you can do:

  1. Cut down on salt
    If you have a diet high in salt, it’s likely that your blood pressure could be high too — which means you have an increased risk of suffering from heart disease or stroke. The recommended maximum daily intake of salt is just 6g for adults and 3g for children (2.5g of salt is the equivalent of 1g of sodium). Cut down by trying not to use any salt at all at the table and reducing how much you use in cooking. Also, keep an eye on food labels to check how much salt you’re eating in processed foods (foods with more than 1.5g salt or 0.6g sodium per 100g are high, so avoid them wherever possible).
  2. Eat less sugar
    Too much sugar in your diet could lead to weight gain, which can raise your blood pressure and lead to diabetes and heart disease. If you have a sweet tooth and can’t give up sugar altogether, simply have fresh fruit with yoghurt instead of sweetened puddings and cakes.
  3. Limit saturated fat
    Eating too much saturated fat — found in butter, ghee, margarine, fatty meats, dairy fats and processed foods such as pies, pastries and cakes — is believed to increase cholesterol levels. So switch to semi-skimmed milk and low-fat dairy foods instead of full-fat ones, choose lean cuts of meats and steam or grill instead of frying.
  4. Fill up on fruit and veg
    Increase the amount of potassium in your diet by eating at least five portions of fruit and veg a day (potassium can help to lower your blood pressure). The nutrients in fruit and veg — including vitamins, minerals and fibre — may also help to keep your heart healthy. Some fruits and veg that are rich in soluble fibre may also help to lower your cholesterol, including citrus fruits, sweet potato, aubergine, mango and most beans and pulses.
  5. Go for more fish
    Oily fish such as pilchards, sardines, mackerel, salmon and fresh tuna, are rich in omega-3 fatty acids, which are thought to be particularly beneficial for your heart because they improve your cholesterol levels. If you’re a vegetarian you can get omega-3 fats from spinach, wheat germ, walnuts, flaxseed and flaxseed oil, soya and canola oil and pumpkin seeds.
  6. Quit smoking
    Smoking is one of the main causes of cardiovascular disease, and smokers are almost twice as likely to have a heart attack compared with those who have never smoked. It not only damages the lining of your arteries but reduces the amount of oxygen in your blood and raises your blood pressure.
  7. Cut back on alcohol
    Alcohol can affect your heart by causing high blood pressure, abnormal heart rhythms and damage to the heart muscle.
  8. Get more exercise
    Studies show that people who aren’t very active are more likely to have a heart attack than those who are. Aim to get at least 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 2 diabetes is above normal. Eating less sugar and saturated fat while cutting back on alcohol, eating more fruit and veg and getting more exercise can all help you lose excess pounds — and keep those pounds off in the long term.
  10. Keep stress under control
    If you’re under a lot of stress, you may be more likely to smoke, take little or no exercise and drink more than a moderate amount of alcohol — all of which are linked with heart problems.
  11. Go nuts
    Almonds, walnuts, pecans, and other tree nuts deliver a powerful punch of heart-healthy fats, protein, and fiber. Including them in your diet can help lower your risk of cardiovascular disease

At Diagno Lounge, The physician obeys all the rules to ensure patient safety and avoid unnecessary scans or prefers radiation free scanning or with the least possible dose. Getting radiologic diagnosis once in a while doesn’t affect any organ of the body.

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#health #healthlifestyle #healthissue #healthtips #healthme #hearthealthlyhabits




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