If you want to avoid heart diseases, change these 6 habits from today, know the opinions of Bollywood celebs and experts
The heart is the highest death worldwide due to heart-related diseases. A heart attack is also a major cause of premature death in India. According to a recent study by The Lancet, cardiovascular disease (CVD) is the leading cause of deaths worldwide, especially in low-income countries. One of the main reasons for this is the constant change in lifestyle, which nowadays everyone is struggling, such as – not being physically active, sitting all day, wrong eating, not exercising, sugar and excess salt. Habits include eating more and consuming saturated or trans fats.
September 29 is celebrated every year as World Heart Day or World Heart Day. This day is especially observed by the World Heart Federation to raise awareness about heart diseases and measures to prevent it. If you want to keep your heart healthy, then follow these 6 habits.
Be cautious about your food!
Our elders and loved ones always say that ‘your body is your temple’. Respect this. ‘ To ensure this, be more cautious about your food. This year take a pledge that you will treat your body with more respect, your family and your diet will be more conscious and will strive to make your health more healthy. Include healthy foods such as almonds, fruits or oats in your diet, and avoid eating unhealthy things for a better chance.
Emphasizing the importance of proper eating, Bollywood actress, Soha Ali Khan said that “we all should strive to maintain the health of our family and our heart. Start incorporating small changes in your diet, such as eating plan, roasted almonds instead of more processed and fried foods. Almond is very beneficial for heart health.
Include exercise in your routine!
Include some exercises as part of your daily routine, as advised by your doctor / physical trainer. Whether it is to walk briskly, do light jogging, go to the gym, swimming, Zumba or yoga whatever, but make sure to include at least 30 minutes of exercise in your daily habits.
Fitness lover and supermodel, Milind Soman, says that “incorporating regular exercise into life is an important part of maintaining a healthy lifestyle. I like running and swimming – and I try to balance my time between the two. The best thing about these two forms of exercise is that you can easily incorporate either into your daily lifestyle, and follow them while you’re going to work, or when you’re on vacation. Is easier. To keep my fitness system fit, I keep a handful of almonds with me, and so every time I feel hungry, I consume almonds instead of unhealthy snacks. ”
Know your cholesterol level and be aware of it!
More than 28% of all deaths in India are caused by some form of cardiovascular disease (CVD). The main cause of these diseases is the increase in bad cholesterol ie LDL (low-density lipoprotein) in the body and decrease in HDL (high-density lipoprotein) ie good cholesterol in the body. Therefore it is important to be more careful and aware of your LDL cholesterol levels so that you can make timely changes for better health of your heart.
Madhuri Ruia, Pilates Expert, and Diet & Nutrition Consultant state that “taking stock of a person’s cholesterol level and making an active effort to balance it is an important step towards overall heart health. For this, one small thing we can do is to reduce our intake of highly saturated fat ie saturated fat, and replace them with mono-saturated fat foods like almonds, full-fat yogurt or fruits. “
He said that “years of ongoing global research and a lot of scientific evidence suggest that almonds can be very beneficial in preventing heart disease. A recent study has also reported that as part of a healthy diet Consuming 45 grams of almonds can help reduce dyslipidemia, which leads to higher LDL-cholesterol and triglyceride levels and lower HDL cholesterol. Troll level status “
Keep an eye on weight!
Abdominal fat is often associated with elevated blood sugar levels, high blood pressure, and high levels of triglycerides, which are risk factors contributing to cardiovascular diseases. Being more aware of your family and your weight is like getting one step closer to a healthy lifestyle.
Ritu Samadar, Regional Head-Dietetics, Max Healthcare, Delhi, states that “To keep your heart healthy, it is important to keep your weight down. For those who are working towards keeping their weight right, almonds are an A good snacking option, because almonds make the stomach feel full. A recent study has shown that eating 42 grams of almonds daily helps improve LDL cholesterol significantly. Central Adiposity (abdominal fat) and waist size, reduction in proven risk factors for cardiovascular disease. “
Try to keep your stress under control!
Nowadays, for many Indians, stress has become a part of their lifestyle. According to a recent survey, about 89% of Indians reported experiencing stress as compared to the global average of 86%. For many people, this is due to emotional reasons, or even due to stress, to catering habits – which are done not for the body’s need, but emotional reasons. The survey states that for overall well-being, it is important to work towards keeping your stress under control and for this give yourself time to do the things that make you happy.
Sheila Krishnaswamy, Nutrition and Wellness Consultant says about it: “Try to connect yourself to the daily activities you love, like spending more time with people you love, meditating on, or To paint, or to read a book that you want to read for a long time. But make sure that you take time out for yourself. For those who face stress due to catering for emotional reasons, it is also a good idea to put your thoughts into more mindful eating when there is stress. I suggest taking a handful of almonds to calm your hunger, as they will keep you satiated for a while, and prevent you from excessive consumption of unhealthy food. “
And finally, quit smoking!
Smoking can increase the risk of heart disease, as the chemicals present in cigarette smoke damage the lining of the heart’s blood vessels, which in turn causes swelling and narrowing, and can lead to angina or heart attack. According to the World Heart Federation, smoking is estimated to be about 10% of total CVD and is considered the second leading cause of CVD after hypertension.
Quitting smoking can also have a positive effect on your health because according to a recent Journal of American Medical Association (JAMA) study, if many cigarette smokers quit smoking, then they will have a heart disease within five years of quitting. Risk can be reduced by 39% so you can give your heart the best gift in 2019, and for your loved ones and your well being Commit to leaving Mopan.