Top 6 Tips for Heart Healthy Lifestyle

Nine out of ten Americans have at least one risk factor for heart disease, which is the second leading cause of mortality. Registered dietitian Daphna Steinberg believes “the power of prevention is in your hands.” So, lifestyle is the foundation for prevention and treatment, as well as a supplement to medication. The following are the top five heart health tips: –

Tip 1: Healthy Diet

Maintain a healthy diet that is low in fat, sodium, and salt, and high in fibre. Things like eating lots of fruits and veggies to get your fibre, eating fresh foods to prevent sodium, and as much as possible, avoiding fried and processed foods.

Steinberg recommends thoroughly reviewing your nutrition data table and component list. The following are some things to watch out for: A serving of low-sodium food has no more than 200 mg of salt. Limit your sodium intake to 1,200 to 1,500 milligrammes per day, or roughly half a teaspoon.

Trans fats should be labelled as zero. However, be aware that some items may include the trans fat in the ingredient list but not on the label. As a result, meals containing partially hydrogenated oils and shortenings should be avoided.

You should keep your daily total of calories from all sources of fat, including healthy fats like omega-3s, to no more than 30%. Consume entire fruits and vegetables, whole grain bread and cereals, and the 21 grammes of fibre you need each day.

Tip 3: Smoking

Tip 3 is to avoid smoking at all costs. You don’t want to start smoking if you don’t already. If you do smoke, you want to stop. Smoking is responsible for one out of every five deaths from heart disease. It has the potential to damage blood vessels, limit the amount of oxygen given to the heart, and raise blood pressure.

Tip 4: Active Lifestyle

Keep up your busy way of living. For some, this includes frequently visiting the gym. Others don’t really find that to be effective. Finding anything that does is necessary. It is advised to engage in 30 minutes of moderate activity each day with an elevated heart rate.

Tip 5: Body Weight

Keeping a healthy body weight. According to Steinberg, portion control is essential. We do know that keeping a healthy body weight reduces the risk of heart attack and stroke and aids with blood pressure control. Men shouldn’t have a waist circumference bigger than 102 centimetres, while women shouldn’t have one bigger than 88 centimetres.

Tip 6: Reduce Stress 

Internal stress, like oxidative stress, can result from external stress. Your body releases specific hormones in response to anxiety. Effective strategies include those that have been proven to work, such as meditation, exercise, and eating the right things. Laughter has other advantages.