Eat Healthy- green leafy vegetables, fruits, grains, brown rice, beans, foods rich in essential fatty acids, and beta-carotene rich food like carrot, cabbage, sweet potato. Add garlic to your recipes.
Have A Balance Diet- Eat regular healthy meals. A small handfull of almonds, walnuts & peanuts 3-5 times a week can help prevent heart diseases.
Limit Salt Intake- Check labels carefully, watch the amount of salt you use during cooking & the table.
Use Healthy Cooking Oil's- Choose olive oil and canola oil for cooking. They are rich in monounsaturated.
fats- good for heart.
Modify Lifestyle- Adopt a healthy, active lifestyle. A healthy lifestyle means a healthy heart.
Exercise regularly, Loose weight if over weight- Physical activity is an important part of a heart-healthy routine. It will also help you control your weight & maintain normal blood pressure. Aim for at least 30 minute of exercise everyday.
Keep A Check on Your Numbers- Body Mass Index(BMI), Cholestrol Level, Blood Pressure.
Reduce Stress- You can adopt stress- reduction techniques such as deep breathing, yoga & meditation.
Follow your doctor's advice on meditation & healthy checkup.
SMILE & LAUGH as often as possible. It helps you & you surroundings.
DON'TS
Do not consume fat-rich foods- A diet high in fat encourages weight gain and may lead to elevated blood cholestrol levels.
Do not follow restrictive diets, frequent dieting, or fasting.
Do not take excess salt. High blood pressure is associated with a diet high in sodium.
Do not consume excess of:
Meat of all types
Dairy product
Processed food, much of which contains high levels of salt & sugar
Food containing "hidden fat" such as cakes, pastries, pies.
Do not smoke. Limit alcohol intake. Do not follow inactive lifestyle.
Do not over exercise, or do not take up sudden exercise programs without the guidance of your doctor or a professional trainer.
Do not ignore your blood sugar levels as it is very important to maintain a healthy heart.
Do not take stress. Avoid stressful situations.
Do not miss doses and do not self-medicate.
Do not allow anger or anxiety to build up.
No comments:
Post a Comment