May 29, 2017

Did you know that:

  • The leading cause of death among both men and women above 35 years of age is heart disease?
  • Roughly 610K Americans annually die from cardiac  problems? That’s one in every four deaths.
  • Heart related problems and diseases cost the US nearly $207 billion annually, including the cost of medicine, healthcare & lost work productivity?
  • The three key factors that trigger heart diseases are high blood-pressure, smoking and high LDL cholesterol?

Well, these statistics presented by CDC’s Division for Heart Disease & Stroke Prevention are alarming but the real question is: what are you doing to keep your heart healthy? If you’re currently doing nothing about it, but want to make your heart healthier, then continue reading as we share with you some amazing tips for better heart health:

Quit Smoking

To keep your heart healthy, it’s all about making good and healthy choices in life. Therefore, the first thing you need to do is to say no to smoking. Quit this habit if you’re a smoker. Smoking is 1 of the top causes of coronary heart diseases. By giving up smoking, your risk of experiencing a heart attack will fall to about ½ in comparison to smokers.

Lower the Consumption of Saturated Fats in Your Daily Diet

Intake of trans & saturated fats in large amounts can increase your bad cholesterol and clog your arteries and heart, thereby increasing the risk of developing heart related problems and diseases. Therefore, it is advisable to lower the consumption of both trans and saturated fats in your daily diet. Trans and saturated fats are commonly found in full fat dairy products, red meat, processed and fried foods. Cut back on these food items and opt for lower fat dairy products and meat with leaner cuts. 

Eat Fiber

Try to eat and consume more fiber, at least 30 grams/day. Fiber not only helps keep your digestive system healthy and clean but also lowers the risk of developing heart diseases. Some of the best sources of fiber are wholegrain cereals, potatoes with skins, bran, brown bread, oats, and fruits.

Stay Active and Stress Free

Your hectic and stationary work life & long working hours can also be doing great harm to your heart. Stress is known is the number 1 proxy disease and can open a gateway to numerous types of heart problems. To avoid this, try to stay stress free and keep yourself active. Make sure to indulge in activities that help you stay healthy and relaxed.

Some of the best ways that you can indulge in and say goodbye to stress are meditation, exercise, long walks and yoga. Doing 20 minutes of yoga or exercise will help you stay fit, stress-free and contribute to better heart health.

Other quick tips include:

  • Cutting down on salt intake to maintain healthy blood-pressure
  • Eating fish at least twice/week. Fish is a great source of omega 3 fats which helps protect the heart from developing coronary diseases
  • Drinking less alcohol

If you’ve noticed, keeping a healthy heart is all about making healthy choices. By making simple choices in life, you will easily be able to live a healthy life and prevent heart diseases at any age.

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