If we go back once In to childhood days, there were some lines which are very important for our current life, that is “Heart pumps blood to all part of the body”, of cousre no one knows what it mean at the age of our study (childhood days), but now everyone should know the value of their heart because they love their life more than them. But due to mechanical life people are not able to take care of their health, particularly heart which is the important part of their life, due to this type of way of living, one’s life has been habituated to “Junk Food” particularly, which in turns causes several set of problems and effects your heart a lot, by blocking all the valves in heart in the form of “Cholesterol”.
Now what I am trying to share with you is in this “Tera Bytes” world people of 30-50 are facing Heart problems due to several factors, now let’s see what’s the problem with their health and what to do to keep away from this.
A small pain in your Muscle (Heart) will leads to a major “Incident” sometimes it will results in an embarrassed moment also, which we will call it as “Heart Attack”, which happens in a result of the narrowing of the arteries that supply the heart with blood, oxygen, and nutrients. In turn it is “coronary artery disease” If some of the heart muscle dies, the patient experiences chest pain and electrical instability of the heart muscle tissue.
What all are the risks which keep your heart in “Risk”??
Due to our negligence, there were several factors which in turn causes a big problem to our heart they are,
High Blood Cholesterol High Blood Pressure
And of course few more factors which are Non Modifiable Risk Factor are like Increasing Age, Gender etc.
An unfortunate truth is According to the “Centers for Disease Control”; heart disease is the No. 1 cause of death in the United States and Canada. So let’s see how to save heart.
To do list In order to get a “Healthy heart”
Take care of your heart in this way:
- Remove the stress in order to keep your heart healthy, if you are under pressure, go for a walk, It will help put your ideas in order and reduce tension.
- Stop Smoking, the mail reason for “Coronary Heart Disease” was Smoking, it affect your Heart a lot, just stop smoking and check with in 1 year your risk of a heart attack falls to about half that of a smoker.
- Take little Alcohol, Alcohol will results in increasing Fat in your Heart, so better to keep it away, this is not a warn to Quit, just a suggestion to keep you safe, you can have it but try to reduce as much you can which in Fat Matter and even kills a lot, Try to avoid and even skip Fatty foods, Research shows eating too much saturated fat is not good for the heart. Foods like bacon, red meat, butter and ice cream contain saturated fat.
- Turn helps to save your heart.
- Make some change in your Diet; eat food which is rich in vegetables, fruits, whole grains, and fiber.
- Once week have a fish.
- Limit your Salt Intake.
- Eat more Vitamin C foods.
- Skip the meat.
- Give regular exercise to your body which helps to keep your body fit and in turn helps you to keep your hear away from “Attack”.
Finally there is no better “Present” than the “Gift of Health”, Keep away from all unnecessary factors and Save your “Heart”.
You are never too young or never too old to take care of the heart which is one of the vital organs in the body. To keep the heart healthy good nutrition and life style are very important. Since more men die from heart disease than any other diseases in the world it is highly important to find out those risk factors and take action to fight these potential heart disease developers.
Factors that cause heart disease
There are several factors that cause heart disease. Most of the times we may not know what causes heart problems unless and until a thorough analyze is done. The most common factorapart from cholesterol and high blood pressure are being obese, eating food rich in fat than nutrition, smoking cigarettes and intake of harmful drugs, sitting ideal without doing any physical activity, too much of stress, worries. The chances of getting a heart disease are increased by the followingtype are: High HDL Cholesterol, High LDL Cholesterol, High Triglycerides and Blood pressure. Not only high cholesterol level but low cholesterol level also comes under the risk factors. Some basic information about protecting the heart is mentioned below.
Need for a smart food choice
Choosing low calorie foods can be helpful. Choose low fat or no fat dairy foods, heart healthy fats, whole wheat grain foods, lean protein, vegetables, fruits and mainly fiber rich food. Loading up with fiber actually fills the stomach and prevents from starving for a long time. It also helps in reducing weight. This is another way to reduce the risk of heart disease.
Level of fat in food
The amount and kind of fat intake makes a lot of difference in our diet. Let us see the types of fat which are healthy and unhealthy. Saturated fat should make up to 20 – 35 percent of total calories and only 10 percent should be unhealthy, saturated food. Studies show that adding too much of saturated fat is not good for the heart and its proper function is hindered.Foods that contain saturated fat are red meat, ice cream, bacon and butter. Next comes the Trans fat is and it is good if we avoid it. Tran’sfat or partially hydrogenated oils as these fats can rise cholesterol level by clogging the arteries and capillaries.Foods that contain Tran’s fat are fried items and commercially baked goods, fast foods from the streets.
Fat that is beneficial for the heart
Unsaturated fat is found to be beneficial for overall cardiovascular health and function. These help in the cholesterol level by raising good HDL cholesterol and lowering bad HDL cholesterol. Food type for unsaturated fat is walnuts, almonds, canola oil, avocadoes, and olive oil.Next would be Omega-3 fatty acids which are another type of unsaturated fat that helps in prevention of sudden death due to cardiac arrest. Fatty fish such as salmon, tuna, herring and mackerel contains two types of fatty acids namely docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The recommended intake is 500 mg per day that is intake of two 6 ounce fatty fish per week.There is another type of Omega-3 fatty acid which is alpha-linolenicacid (ALA) provides variousbenefits for the heart.Walnuts and flaxseeds contain ALA in them. Eating ground flax or walnut on a daily basis keeps the heart healthy. Also drink a glass of water along with the seeds.
Concentrate on slow and steady weight loss
It is very important to lose the belly fat as a 40 inch or larger waistline is dangerous for health. It is an indication of future health disorder. Try to reduce belly weight by a slow process as it offers the best result needed.Gradually reduce the caloric intake by subtracting 500 calories.Limit intake of sugars and fat as much as possible.Do light exercises and give some movement to the body whenever possible
Exercises that aids the heart
Aim for 40 – 60 minutes of aerobic exercises during week days. Going for a regular walk, jogging, dancing, swimming also makes a lot of difference. Participate in strength training as well.
Maintenance of good neighborhood relationship
It is important to have good and supportive friends. No one can survive alone. When getting upset and worried about things happening around we tend to share it with our closed ones and it makes our heart feel light. A survey says that men with supportive friendship networks are at less risk of heart related problems.
Switching chocolate choice
Choose dark chocolate over milk made chocolates. Dark chocolates when eaten moderately are good for heart and keep us from heart troubles.
Heart care using Herbal Products
Some people said to have cured heart related problems using herbal products. Those products contain natural herbal extracts which address the various disorders of the body. Herbal remedies are best suited for heart blockage, cholesterol, high blood pressure, asthma, weight loss, diabetes etc. If decided to go for herbal products then make sure that the supplement is 100% vegetarian and it doesn’t contain any addictives, preservatives or artificial flavors in it. Herbal products are said to detoxify the toxic waste in the body and supplement the body with essential amino acids, minerals, vitamins and enzymes.
If you go for herbal products make sure the products are checked for their consistency and the company registered under Food Safety and Security Act. Analyze well and check if the feedback about the product is true. Do a thorough research about the product and the contents of the product.
It is each and everyone’s duty to protect the heart for life. Each and every one has to take care of his own body. It is advisable to go for a routine check up and keep a track of the changes that’s happening in the body. Do not ignore any significant change that occurs in the body and take it to the doctor’s notice immediately. Prevention is better than cure, so take healthy foods, do not let any worries or depression get into your heart.