Your heart is the epicenter of your health. It works round the clock to power your circulatory system and supply nutrients to cells across the body. As such, your heart deserves proper care to do its job so you can enjoy life to the fullest. You know that exercise and a good diet can keep your heart healthy. But there are many other things that you should do to keep your heart strong:
- Restrict the salt intake. People who eat an excessive amount of salt generally tend to have higher blood pressure and this, in turn, is a risk factor for heart disease and stroke. The current salt recommendation for adults is no more than six grams a day. You must decrease the salt intake in your foods and also read food labels to find out the salt levels. Salt levels tend to be very high in fast foods and processed meat products. By cutting down on the salt, you will not only reduce your blood pressure, but the dose of medications necessary to reduce your blood pressure should also be lesser. Always be on the search for ways to keep your heart healthy.
- Restrict saturated fats. Saturated fats are normally found in pies, butter, pastries, cakes, margarine, biscuits, dairy fat, and almost all meats. The problem with saturated fats is that they endorse atherosclerosis in blood vessels, ultimately leading to blockage. It is essential to use only a minimal amount of saturated fat when cooking, or avoid it and use unsaturated fats. You can check labels on foods and cut down on meat products, like chicken skin, pork, bacon, red meat, and ham. Select low-fat dairy products and avoid the consumption of cakes, pies, and biscuits. Finally, restrict the intake of fried foods; rather, grill or bake the foods you eat at home.
- Consume less sugar. Sugar is quickly becoming public enemy number one as it offers junk calories, which can rapidly result in obesity. Sugar is everywhere and can be found in most foods. Excess consumption of sugar can lead to disease of blood vessels, diabetes, and heart disease. In addition, sugar is a major cause of dental cavities and rotten teeth. It is essential to cut down on our sugar intake. This can be done by cutting the consumption of beverages, such as soda, and eating less sweetened foods, such as candies, pies, chocolates, etc.
- Increase plant-based foods: There is no more any question about the benefits of a plant-based diet. Plant foods, such as fruits and veggies, offer several essential nutrients and minerals and are low in calories. In addition, veggies are also rich in fiber, which can help control your bowel movements and even reduce your blood sugar. All fruits and vegetables are regarded to be heart-healthy, and you must eat at least 2-4 types of plant-based foods daily. In general, people who eat a plant-based diet live longer, have a good quality of life and are devoid of medical illnesses.
- Decrease your body weight. Obesity is not a benign disease and it is related to numerous chronic health problems, including heart disease and untimely death. Obesity can be reversed but needs sustained effort and dedication. By decreasing body weight, the risk of heart disease can be reduced and also one can stay away from many types of cancers. You can reduce body weight by eating a balanced diet, staying physically active, and undergoing weight loss surgery.
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