Tips to keep heart healthyImage Credit source: getty image
The risk of heart diseases is now visible at an early age. The most disturbing thing is that cases of death of many young people due to heart attack and stroke are coming to light. Many times people do not even know that they have any heart related problem and hence they lose their lives due to not getting timely treatment. If we talk about increasing cases of heart disease, bad lifestyle plays a big role in it. Not only is people’s eating habits bad, apart from this there are many other factors like wrong time of sleeping and waking up, too much mental pressure which have a bad effect on your heart. If you make small improvements in your daily routine, from food to exercise, your heart can be kept healthy.
In modern lifestyle, things like eating, stress management, maintaining proper sleep pattern are often ignored. Many times people are following unhealthy routines due to busy work schedules, while some people have become so used to it that they find it a very difficult task to improve their routine, but if you want to remain healthy, then it is very important that you keep small things in mind from your diet to your daily routine. So let us know what should be done to keep the heart healthy.
Lean protein and fiber intake
Doctor Rakesh Kumar Singh of New Delhi AIIMS says that to keep the heart healthy, one should take more lean protein, that is, include such foods in your diet, which are high in protein and have less fat (especially saturated fat). In fact, such foods are helpful in maintaining a healthy weight, which is very important to keep your heart healthy. Talking about lean protein, you should make eggs, tofu, pulses, beans, low fat dairy products, fish etc. a part of your diet. For fiber, one should eat green leafy and seasonal vegetables, fiber rich fruits like apple, pear, berries, avocado, passion fruit, banana, guava, apricot, papaya and different types of berries etc. With this you will also get other nutrients in the right quantity.
Stay away from high fat food
Experts say that if you want to keep your heart healthy then you should not consume high fat items at all. Especially avoid deep fried or double fried foods. It contains a lot of trans fat which causes obesity. Excess body weight can lead to insulin imbalance, which leads to diabetes and is harmful for your heart, so always try to keep trans fat in your diet low.
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What exercise should be done?
Experts say that if we talk about exercise to keep the heart healthy, we should not do extensive exercise. We should do very simple exercises. Like you can do yoga based activities. Anulom Vilom Pranayam, Kapalbhati. These are breathing exercises which improve the flow of oxygen in the internal organs of the body and it also benefits your mental health. Dr. Rakesh Singh says that if we do small exercises in the morning in our daily routine and eat low-fat food, include lean proteins, fiber-rich vegetables, legumes, pulses etc. in our diet, then the heart can be kept healthy.
These things are also very important
Due to stress, not only mental health deteriorates, but it also deteriorates physical health, hence it is very important to manage it. For this, do daily meditation and spend some time amidst nature. One should eat nutrient rich food, do things of one’s choice like art, music, self care, gardening etc.
You can set a goal of walking for 30 minutes every day in your daily routine. This also keeps your weight in check and apart from the heart, many other organs including the lungs and digestive system also get benefited.
If you want to keep your heart healthy, you must improve your sleep pattern. With this also you will be able to manage your stress. Make a habit of sleeping at the right time every night and waking up at the right time in the morning, but keep in mind that you should get at least 7 to 8 hours of proper sleep.