World Heart Day takes place on 29 September every year. It was founded in 2000 to inform people around the globe that heart disease and stroke are the world’s leading causes of death.
On this Heart Day let us take look at the 10 ways to take care of your heart’s health.
You should schedule at least one thorough medical checkup every year. You must have your blood pressure, cholesterol and glucose levels checked. Also get you doctor’s help to reach or maintain a healthy weight.
Doing cardiovascular exercise a big step towards ensuring your heart’s health. Walk, march or jog for at least 15 minutes a day. Increase your activity by five minutes each week until you’re getting a minimum of 30 minutes most days of the week. Talk to your doctor for the best suitable regimen for you.
Take a water bottle with you wherever you go. You can also use the bottle’s weight to strengthen your arms and do a little exercise.
Get a expert’s advise to set the perfect diet plan. Avoid unhealthy food. Motivate your self for healthy eating by putting raw veggies and fruits in front in the refrigerator and healthy snacks in the front of the pantry, so that’s what you see first. Make healthy choices a habit.
Control Cholesterol: Good Fat, Bad Fat
Eating foods high in saturated fat, trans fat or cholesterol can lead to high blood cholesterol. To help keep your cholesterol levels down, eat foods low in saturated fat and trans fat, such as lean chicken or turkey (roasted or baked, with skin removed), fruits and veggies, low-fat or fat-free dairy products and whole grains.
Cut Down on Salt
Watch your salt intake to help lower high blood pressure. Avoid foods with high levels of sodium alginate, sodium sulfite, sodium caseinate, disodium phosphate, sodium benzoate, sodium hydroxide, monosodium glutamate (MSG), or sodium citrate.
Smoking is one of the biggest enemy of your heart. Follow tried and tested method to kick your habit. Start with cutting the number of cigarettes you smoke each day and then quit smoking totally.
Watch Your Weight
Excess weight increases your risk of heart disease, stroke and diabetes. Do not go for drastic measure to achieve the right weight, take it easy. Eat healthy, reduce calories on day-today basis and at least 30 minutes on most or all days of the week.
If you get off your exercise schedule, have a cigarette, or eat a fattening meal, immediately get back on track toward re-establishing a healthy lifestyle.
To maintain momentum with exercising, losing weight, or quitting smoking, keep track of your achievements and reward yourself by doing something you enjoy.