Our heart works 24*7, yet we do so little to take care of it. Following a lifestyle that’s healthy for the heart may seem difficult, but in reality, it isn’t at all hard.
Here are 15 tips to make heart-healthy diet foods and heart-healthy living a very simple part of your everyday life.
- Salmon: Plentiful in omega-3 fatty acids and selenium, salmon is one of the best foods for heart health. It improves the metabolism to protect yourself from heart diseases and boosts cardiovascular safety.
- Walnuts: Replete with omega-3 fatty acids, vitamin E, folate, fiber and polyunsaturated fats, walnuts are excellent for better functioning of the heart.
- Almonds: Almonds contain omega-3 fatty acids, nutrients like magnesium, vitamin E, fiber, as well as mono and polyunsaturated fats that assist in cardiovascular protection.
- Flaxseeds: Flaxseeds are packed with antioxidant agents, omega-3 fatty acids, and soluble and insoluble fiber. Make it your secret ingredient by sprinkling some on any dish.
- Oats: Packed with fiber, eating oats can help in lowering cholesterol levels and aids in better management of blood sugar levels, leading to a healthy heart.
- Chia seeds: Another rich source of omega-3 fatty acids, chia seeds help in reducing blood pressure, decrease triglyceride levels and reduce the growth of plaque in the arteries.
- Get enough sleep: Getting sound sleep for at least seven to eight hours every night helps in reducing heart ailments. Sound sleep decreases the heart rate and blood pressure, giving the heart its much-needed rest.
- Go sugar-free: A number of heart issues are related to sugar. A tried and tested method for sticking to a no-sugar resolution is to avoid it for 21 days, and you won’t feel the craving anymore. Believe us, it works!
- Replace unhealthy foods: Use heart-healthy food Butter and oil can be replaced with Nutralite, rich in omega-3 fatty acids to improve heart health.
- Avoid using oil: Most oils include fat and bad cholesterols. A healthy alternative to oil is Nutralite table spread, which is free from hydrogenated fats.
- Eat more fiber: Foods rich in soluble fiber can help in lowering bad cholesterol.
- Reduce saturated fats: Saturated fats lead to increased levels of bad cholesterol, which are harmful to heart health.
- Maintain healthy weight: Being overweight or underweight could lead to heart diseases. Maintaining a balanced weight can help avoid heart ailments.
- Exercise: Indulge in exercises such as jogging, aerobics and dance to increase your heart rate and improve the functioning of your lungs.
- De-stress: Make sure to take time off work and de-stress, every time you find yourself in stressful situations.
It is easy to make these few tips part of your daily routine. It’s just a matter of beginning somewhere and committing your body to a heathier lifestyle.