31/01/2021
๐ญ๐ฌ ๐ช๐๐ฌ๐ฆ ๐ง๐ข ๐๐๐๐ฃ ๐ฌ๐ข๐จ๐ฅ ๐๐๐๐ฅ๐ง ๐๐๐๐๐ง๐๐ฌ
Heart and circulatory disease is still one of the biggest killers in india. If you want to keep your heart in great shape, here are 10 things you can do:
๐ญ. ๐๐๐ ๐ฑ๐ผ๐๐ป ๐ผ๐ป ๐๐ฎ๐น๐
If you have a diet high in salt, itโs likely that your blood pressure could be high too โ which means you have an increased risk of suffering from heart disease or stroke. The recommended maximum daily intake of salt is just 6g for adults and 3g for children (2.5g of salt is the equivalent of 1g of sodium). Cut down by trying not to use any salt at all at the table and reducing how much you use in cooking.
๐ฎ. ๐๐ฎ๐ ๐น๐ฒ๐๐ ๐๐๐ด๐ฎ๐ฟ
Too much sugar in your diet could lead to weight gain, which can raise your blood pressure and lead to diabetes and heart disease. If you have a sweet tooth and canโt give up sugar altogether, simply have fresh fruit with yoghurt instead of sweetened puddings and cakes.
๐ฏ. ๐๐ถ๐บ๐ถ๐ ๐๐ฎ๐๐๐ฟ๐ฎ๐๐ฒ๐ฑ ๐ณ๐ฎ๐
Eating too much saturated fat โ found in butter, ghee, margarine, fatty meats, dairy fats and processed foods such as pies, pastries and cakes โ is believed to increase cholesterol levels. So switch to semi-skimmed milk and low-fat dairy foods instead of full-fat ones, choose lean cuts of meats and steam or grill instead of frying.
๐ฐ. ๐๐ถ๐น๐น ๐๐ฝ ๐ผ๐ป ๐ณ๐ฟ๐๐ถ๐ ๐ฎ๐ป๐ฑ ๐๐ฒ๐ด
Increase the amount of potassium in your diet by eating at least five portions of fruit and veg a day. The nutrients in fruit and veg โ including vitamins, minerals and fibre โ may also help to keep your heart healthy. Some fruits and veg that are rich in soluble fibre may also help to lower your cholesterol, including citrus fruits, sweet potato, mango and most beans and pulses.
๐ฑ. ๐๐ผ ๐ณ๐ผ๐ฟ ๐บ๐ผ๐ฟ๐ฒ ๐ณ๐ถ๐๐ต(๐๐ผ๐ฟ ๐ก๐ผ๐ป ๐๐ฒ๐ด๐ฒ๐๐ฎ๐ฟ๐ถ๐ฎ๐ป๐)
Oily fish are rich in omega-3 fatty acids, which are thought to be particularly beneficial for your heart because they improve your cholesterol levels. If youโre a vegetarian you can get omega-3 fats from spinach, wheat germ, walnuts, flaxseed and flaxseed oil, soya and canola oil and pumpkin seeds.
๐ฒ. ๐ค๐๐ถ๐ ๐๐บ๐ผ๐ธ๐ถ๐ป๐ด
Smokers are almost twice as likely to have a heart attack compared with those who have never smoked.
๐ณ. ๐๐๐ ๐ฏ๐ฎ๐ฐ๐ธ ๐ผ๐ป ๐ฎ๐น๐ฐ๐ผ๐ต๐ผ๐น
Alcohol can affect your heart by causing high blood pressure, abnormal heart rhythms and damage to the heart muscle. But you donโt have to give it up completely. Just keep it in moderation
๐ด. ๐๐ฒ๐ ๐บ๐ผ๐ฟ๐ฒ ๐ฒ๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ
Studies show that people who arenโt very active are more likely to have a heart attack than those who are. Aim to get at least 150 minutes of moderate-intensity activity a week to lower your risk of developing coronary heart disease.
๐ต. ๐๐ฒ๐ฒ๐ฝ ๐๐ผ๐๐ฟ ๐๐ฒ๐ถ๐ด๐ต๐ ๐ฑ๐ผ๐๐ป
If youโre heavier than you should be, your risk of high blood pressure, high cholesterol and type 2 diabetes is high. Eating less sugar and saturated fat while cutting back on alcohol, eating more fruit and veg and getting more exercise can all help you lose excess pounds.
๐ญ๐ฌ. ๐๐ฒ๐ฒ๐ฝ ๐๐๐ฟ๐ฒ๐๐ ๐๐ป๐ฑ๐ฒ๐ฟ ๐ฐ๐ผ๐ป๐๐ฟ๐ผ๐น
If youโre under a lot of stress, you may be more likely to smoke, take little or no exercise and drink more than a moderate amount of alcohol โ all of which are linked with heart problems.
