Many people these days are suffering from various kinds of heart diseases owing to the unhealthy diet and lifestyle practices followed. Many office goers these days do not have adequate amount of time to actually prepare food at home and hence end up consuming hazardous foods like pizzas, burgers, pastas and other fast food items which are made up of trans fat which is very dangerous for your heart and might end up contracting various kinds of heart diseases like coronary heart disease, ischemic heart disease, heart attack, stroke and various other cardiovascular diseases. Hence it becomes very important to take care of your heart.
Following are certain things what you should do to keep your heart healthy
Limit The Consumption of Tran fat
Did you know that trans fat is very dangerous hence the World Heart Organization has now put a complete ban on it? Yes indeed while purchasing any food product check the trans fat level whether its zero. Examples of trans fat include partially hydrolysed vegetable oils, industrially processed oils, margarine, butter and red meat.
Many of the foods palatable to taste like deep fried foods also contain trans fat. So do restrict French fries and various Indian fried items like Pakoras or bhajias.
Consume Good Fats
Fats are not always bad. Remember the quality of fat that you consume is actually what matters the most. Ensure that you consume fats that raise your High Density Lipoprotein(HDL) level in the body which will remove harmful cholesterol from your arteries and thus prevent you from various heart diseases like atherosclerosis.
Sources of good fats are almonds, walnuts, flaxseeds, sunflower seeds and fish. Also ensure that you are consuming a good quality oil at home which is rich in Mono unsaturated and poly unsaturated fatty acids like rice bran oil, canola oil and olive oil.
Include A Lot of Fruits & Vegetables In Your Diet
You must be wondering that among fruit smoothies, mixed cut fruits or whole fruits which is healthier? The answer is definitely a whole fruit as smoothies are high in sugar content and you are prone to put on weight due to it. Consuming cut fruits which are mixed contain different fruits with a various glycemic index raise the glycemic load of the entire fruit plate. Hence the best way to consume fruits is to consume it naturally.
The best thing about fruits and vegetables is that they are rich in soluble and insoluble fibre which helps to lower the cholesterol level in the arteries. Thus Do not forget to include at least 400 grams of vegetables per day to meet your daily fibre intake of 25 grams per day for women and 38 grams for men.
Watch Your Sodium Intake
Yes indeed it becomes very important to check your sodium intake especially when you have a heart disease as consuming a lot of foods rich in sodium will increase your blood pressure and leave you prone to a heart attack. You can find sodium in canned foods, processed foods, foods like burgers, pizzas and French fries which also contain trans fat. Avoid adding salt in your salad dressing and also adding a lot of salt in your food.
When you feel that your food lacks taste because of low salt try adding souring agents like curd and tamarind into your curries which will make it more tastier. The daily consumption of sodium intake as per the recommended dietary intake should be not more than 2000mgs per day.
Consume Various Superfoods
Super foods are not something foreign which is not available in our Indian kitchen or they are not some artificial nutrition powders. We have been blessed by them by our mother earth giving us numerable benefits. The common super food consumed by Indian households is turmeric which contains the compound called as curcumin which has anti-inflammatory properties thus reducing the plaque in the blood vessels of the heart thus lowering your blood pressure and preventing a stroke.
Do consume a variety of fruits and veggies which are super foods since they contain various bioactive compounds to lower your blood pressure and maintain a good heart health.
Indulge In Physical Activities
Exercising not only releases the feel good hormones called as endorphins but also it helps to maintain your cholesterol level to a normal 300 milligrams per day. So what are you waiting for? Indulge in a variety of aerobic and anaerobic exercises like Surya namaskar, yoga, stretching and bending, hit the gym if you love to work out and if you love holding weights. It will also tone your muscles and reduce the fat cells in your body and thus you are at a lesser risk to contract any kind of a heart disease.
I hope you loved reading this article and would definitely keep these points in mind and apply it in your everyday life to keep your heart healthy.