Learn about 9 easy ways to keep heart healthy
It is scary to hear the name of heart disease, but with the right lifestyle and timely investigation, this disease can be avoided to a great extent. Learn about 9 easy ways to keep heart healthy.
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1. Best easy ways to keep heart healthy
According to health experts, smoking increases the risk of heart disease by 50 percent and quitting is the only way to prevent it. After quitting smoking, the risk remains the same as for any average person within 2 years.
Having low good cholesterol (HDL) or high bad cholesterol (LDL), or both, increases the risk by 30-40 percent. If you take in more than 30-50 percent fat in the diet, it can turn into blood cholesterol.
To reduce carbs and fat in your diet. Take about 20-30 percent of the diet from carbs, 20-30 percent from fat and 40-50 percent from protein. Due to this unnecessary fat and cholesterol will not accumulate in the body. Try to keep total cholesterol under 200 and LDL (bad cholesterol) under 129.
The risk of heart disease in sugar patients is about 20-30 percent higher. Diabetic patients should take medicines only as per the doctor’s advice. These drugs reduce the risk of heart attack in diabetic patients by a considerable percentage. It also reduces weight and keeps sugar under control.
Obesity increases the risk of heart disease by about 20-30%. Keep your weight and BMI under control. If you are overweight then try to reduce it first.
To avoid heart disease, try to do cardio workouts for at least half an hour daily. This includes cardio workouts like jogging, walking, cycling, swimming, aerobics etc. Apart from this, do 5 minutes of deep breathing, 10 minutes of Anulom-Vilom and 5 minutes of Sheetali Pranayama.
6- Fruits and Vegetables
Eat at least 5 servings of different colored fruits and vegetables daily. One serving is roughly the size of a medium-sized apple-orange or small bowl. Two servings of these should be of green leafy vegetables or orange, and yellow fruits and vegetables.
7- Drink too much
Do not drink more than the daily limit. Drinking more than this is harmful to the heart.
8- Get enough sleep at least 7-8 hours a day.
Do meditation, deep breathing and pranayama for 5-10 minutes daily. Include Anulom-Vilom, Kapalbhati, and Bhramari Pranayama in Pranayama. Ujjayi Pranayama is also beneficial in blood pressure, insomnia and migraine. But people who have had heart disease should not do this.
Q- 1- What to do to keep heart healthy?
5 Best ways to keep the heart healthy:
1- Quit smoking
2 – Use of fruits and vegetables
3- Doing regular exercise
4- Keep your weight under control
5 – Stress Control
Q-2- Which oils are best for a healthy heart for a long life?
Ans-Sesame oil is also good for a healthy heart. Most people use this oil for cooking. Its taste is also very good. Rice bran oil is considered one of the best cooking oils for the heart.