Diet and Exercise are the keys to Healthy Heart
The heart is one of the most valuable organs of the body. This strong solid muscle can fit in the palm of your hand. But, it controls many of your body’s essential functions. So, a healthy heart is a key to a long self-sustaining life. A healthy lifestyle is very essential to protect against heart disease. Simple lifestyle changes, proper diet, and exercise are the keys to a healthy heart.
The Ultimate Diet Tips for Healthy Heart
In case you’re bothered about heart disease, one of the most significant things to do is to eat a healthy diet. A balanced diet consists of low saturated fat and high monounsaturated fat. It also consists of omega 3 fatty acids, fruits, vegetables, and whole grains. Let’s discuss some of the ultimate diet tips for a healthy heart:
1. Eat more Fruits and Vegetables
Eating fruits and vegetables reduces the risk of coronary heart disease and stroke. Fruits and vegetables are rich in potassium. Potassium helps to a great extent in reducing blood pressure. This helps to lower the risk of heart disease. Vegetables and fruits are a good source of vitamins and minerals. They limit calorie intake.
2. Add whole grains to your diet
Whole grains contain fiber, folic acid, vitamins, iron, and other important nutrients. Oats, corn, buckwheat, quinoa are a common type of whole grains. Whole grains improve blood cholesterol levels. They reduce the risk of any kind of heart problem. You can control your weight and diabetes by eating whole grains.
3. Control your quantity of intake
Equal importance is essential to how much you eat and what you eat. Don’t overload your plate. Try using a small bowl or plate while eating. This will help to control your portions. Eat a larger amount of low calorie, nutrient-rich foods. Cut your diet quantity for high calorie, excess sodium food items. They can be fast or processed foods.
4. Increase Fiber Intake
Food items rich in fiber helps to reduce bad cholesterol levels and heart diseases. Fibrous foods have many health benefits. They also help in healthy weight management. Eating a diet rich in fiber helps to lower blood pressure levels. It also minimizes inflammation. Fiber is present in fruits, vegetables, nuts, and seeds, etc. FDA recommends you eat 25 grams of fiber each day.
5. Eat Healthy Fats
Monosaturated and polyunsaturated fats are beneficial to your heart. They are present in canola or olive oil, flaxseed, nuts, and fatty fish. It is better to consume such fats than to reduce fat intake every day. These fats also help to reduce blood pressure, triglycerides, and blood clotting. Limit your saturated and trans fat intake as they increase the risk of heart attack and stroke.
6. Reduce the sodium in your food
If you eat an excess amount of sodium it leads to high blood pressure. This increases the risk of heart disease. It is necessary to reduce eating sodium for a heart-healthy diet. Cut down your sodium intake to lower your blood pressure levels. Avoid eating canned and processed foods. They contain too much sodium. You can add salt substitutes to your food to eat less sodium.
7. Give yourself an occasional treat
You should get satisfied with what you eat. A chocolate bar or some chips won’t disturb your heart-healthy diet. But you should eat it as less as possible. Balance your diet with healthy eating in the long term. You should eat more food that gives energy. Reduce intake of foods that give negative effects.
8. Choose Low-Fat Protein Products
Low-fat dairy products, soy products, etc are rich in proteins. Fish, poultry, etc are also rich in proteins. A protein diet keeps arteries healthy. They lower blood pressure levels. The daily consumption of protein depends upon growing children, pregnant or lactating women. It also depends on the weight of the person, adult man or woman, etc.
9. Drink more Water
Drinking water is the most important factor for the functioning of body parts. Dehydration can cause hypertension, heart problems, and other issues. Water is an important ingredient the heart requires to do its job in an efficient manner. Drink at least 6-7 glasses of water every day to reduce the risk of heart disease.
10. Eat enough Calories to Support a Healthy Weight
Overweight raises the risk of heart disease. Maintaining a healthy weight may lower your risk of heart disease and diabetes. Consult a registered dietitian to guide you about your meal plan. This is possible by evaluating your personal weight goals. Inform the dietitian about your eating behaviors and make changes as required. A regular exercise schedule plays a key role in balancing what you eat.
Exercise is the Key to Heart Health
You must at each age to be proactive about your heart. Regular exercise as you get older will give positive benefits in your senior years. Exercise helps to maintain a healthy weight. It will also reduce your triglyceride levels, fight diabetes, and maintain blood pressure. Regular exercise plays a major role in reducing the risk of heart disease. Diet and exercise are the keys to a healthy heart. An excellent way to meet your goals is to do 30 minutes of any type of exercise five days a week. Here are the ways how exercise can be the key to heart health:
1. Exercise reduces Inflammation
Inflammation may cause obesity, diabetes, and many other health issues. Regular exercise reduces inflammation in the body.
2. Exercise improves Blood Flow
Exercise helps to improve blood circulation. The rise in blood flow increases the oxygen in your body. This reduces the problems related to the heart.
3. Exercise boosts efficiency
Regular exercise raises your energy levels and reduces stress. You feel happy and energetic. This makes you efficient to do all tasks in your life.
4. Exercise minimizes the risk of heart problems
The heart is a muscle in the body. Exercise tones the muscle and keeps it strong. A regular workout helps to reduce the risk of developing clots or blockages in the arteries.
5. Exercise controls diabetes
Daily exercise makes your insulin effective. Insulin resistance in the body reduces when you exercise. This helps your cells to use glucose in an efficient manner. Thus, exercise helps to control diabetes.
6. Exercise lowers Cholesterol
Your cholesterol improves by doing physical activity daily. There are three main types of cholesterol. They are HDL, LDL, and triglycerides. Exercise reduces triglycerides and increases HDL.
7. Exercise maintains blood pressure
You can regulate blood pressure by exercising. Keeping your blood pressure in a healthy range is the best way to stay fit. It is an easy drug-free way to maintain your blood pressure.
8. Exercise reduces Stress
Regular exercise brings remarkable changes to your body. It relaxes your mind, helps to treat depression. Exercise reduces levels of the body’s stress hormones, like cortisol and adrenaline.
9. Exercise strengthens Muscles
Strengthening exercises helps to keep our muscles strong and healthy. Exercise helps to build mass. The more muscle mass you have, the more you lose calories each day It assists with keeping your bones stronger.
10. Exercise helps in weight management
Regular exercise is helpful in maintaining a healthy body weight. You should combine exercise with a smart diet plan for better results. Exercise is safe for everyone. But you should consult the doctor before starting your work-outs. A weight management plan includes exercise and a healthy diet to achieve your goals.