By Saman Fatima
Loving one self means protecting one’s own heart! And that comes not only from staying away from stress but also by keeping your heart happy and healthy as an organ which means your physical health; because your heart feels everything about it!
Prevention is better than Cure:
A healthy heart follows a cycle of smooth blood flow back and forth every part of the body which suggests that all the organs are linked with an oxygen rich blood flow. That comes from heart by giving the oxygen poor blood back to the heart.
Fatty acids and deposits can choke the arteries, hinder the blood circulation due to narrowing of arteries which leads to heart diseases. Preventing a heart disease means making smart choices now that will serve you for the rest of your life. In short, choose a healthy diet plan with good exercise for both the mind and body, because it’s about prevention and not the cure, as we believe in preventing before the disease reaches you.
When it is about a mix of various foods to make a heart healthy (Hjerte-sund mad); we simply cannot eat everything. Even among all the good foods for the heart we have certain foods to help the heart go healthy. We need to add on to the healthy ones and decrease the harmful foods from our diet.
Here are the simple happy heart tips for your heart:
Keep your mind healthy:
Having a healthy mind is one of the major factors in having a healthy heart. Because it is clear that people with stress, depression and anxiety have a greater risk of heart diseases. It is also more prevailing in socially isolated people, which can be helped by having a good social life with friends and family and by staying away from all forms of stress. And if the depression persists, seek medical advice at once. Also laugh as much as you can it helps to relax your muscles and relieving your stress, which means a healthy mind and then a healthy heart.
Maintain a regular exercise regime:
Despite your weight, sitting in one place for long intervals have a negative impact on your blood sugar levels and your body fats. So, make a pattern of moving every 20 minutes from your seat and take a walk. To make your mind active, you may get your body on work. Engage in healthy activities like swimming or exercising every day. It depends on whatever can relieve your mind from stress, but it matters a lot.
Yoga is another natural relaxant if you are a meditation person more than you like to exercise. Yoga helps to relieve chronic pain and lowers blood pressure through relaxing of muscles. And once you relieve your stress, heart feels happy and will help you have a sound and active mind.
Don’t let the smoke burn your heart:
Avoiding the tobacco intake is one of the best ways to ensure a sound heart, in fact it is the top most among the risk factors for heart diseases. However, the good news is that quitting on smoking shows immediate results and you see your health improving in days.
Reduce the belly fat:
This is strange but interesting that having fat on belly can cause you to have a heart disease more possibly than having fats on any other part of body, which means belly fat needs to be controlled before it turns a pain for your heart.
Follow a diet that is high on Proteins:
Diets that are rich in Omega-3 can aid in keeping a healthy heart because proteins are yet the other essentials for a healthy heart. Here again, pick the right fish that are good for heart like tuna, sardines, salmon and include it in your routine food as a must. Along with that a diet rich in fiber helps reduce the cholesterol such as oats, barley, apples, avocados and millet.
Control the Blood Sugar:
If you are diabetic control your blood sugar level and go on a very minute sweet intake, because blood glucose from diabetes can damage the blood vessels carrying the blood to heart; thus increasing the chances of heart diseases.
Minimize your Salt intake:
Along with eating leafy green foods, think twice for your salt intake. Salt is one among the major reasons behind coronary heart diseases, and its intake shall be limited to a very minute quantity in everyday food.
Maintain a good Hygiene:
Brushing your teeth regularly not only makes your teeth white and bright, but also reduces the chances of being prone to heart diseases, because the bacteria that potentially effects your gums, may also affect your heart’s functionality.
So, for your heart to feel just right and stay healthy, a healthy diet with being active, and staying away from smoking are the best possible solutions in order to prevent heart diseases. A good diet, helps you in lowering the health issues and the risk of heart diseases reduce in many ways.
This happens by controlling the blood pressure, cholesterol levels and blood sugar (insulin) levels, thus improving the functionality of heart.
So, it is not about the singles that you include in your diet, but the entire dietary pattern that keeps your heart healthy and fit. You need not focus on the individual nutrients here such that cholesterol, fat, or some specific minerals and nutrients, rather there are key foods that together only can effectively reduce your heart diseases.