World Heart Day is celebrated every year on 29 September. The purpose of this day is to make people aware of heart health and educate about heart diseases. It was started in 1999 by the World Heart Federation in collaboration with the World Health Organization. The main objective of celebrating this day is to prevent deaths from heart diseases and motivate people to adopt healthy lifestyle. Nowadays, the main causes of death are being seen worldwide due to heart diseases. If you make changes in your linel, you can make your heart healthy. In this article we will tell you that the necessary tips to keep the heart healthy.
Diet for healthy heart
– To keep the heart healthy, you can choose whole food, such as- fruits, vegetables, whole grains, nuts and legumes.
– Include healthy fats in your diet, include source of untouchables such as olive oil, flaxseeds, walnuts and fatty fish (salmon, mackerel).
– Keep in mind that do not consume unhealthy fat. Filled food, processed snacks and red meat contain trans fat and also reduce saturated fat.
– Reduce excessive salt intake. High sodium BP can increase. Use herbs and spices instead of excess salt intake.
– In addition, you should minimize Shugri drinks, candies and processed carbs.
Be physically active
– Make a 150 -minute medium intensity aerobic activity in at least every week. You can walk fast, ride a bicycle or swim.
– To improve metabolism and circulation, do strength training at least 2 days a week.
– Also, you climb stairs instead of lift, walk after meals, or stretching during breaks.
Mainten the weight
– Excessive weight and especially around the stomach increases the risk of increased fat, high BP, diabetes and heart disease.
– Take care of sustainable weight loss by doing post control and regular activity.
– To keep the heart healthy, you can track BMI and West Circumference.
Stay away from stress
– If you are under stress, chronic stress promotes unhealthy habits like high blood pressure, eridamia and overwriting.
– You need to practice techniques with relaxation like meditation, yoga or deep breathing daily.
– Sleep for at least 7-9 hours daily.
Smoking and distance from alcohol
Smoking, tobacco and alcohol are away to keep the heart healthy. Smoking is the highest risk of coronary artery disease. If you drink alcohol, do it in moderation ((1 drink per day for women and up to 2 for men). Drinking excessive alcohol causes heart muscles to weaken and increases BP.
Get a regular checkup
– Regular health checkups keep blood pressure, cholesterol and blood glucose under monitoring and control.
– Be sure to consult a doctor during diabetes, high BP or high cholesterol.
– Do not ignore these signs such as chest pain, shortness of breath or irregular heartbeat.
