#sweet half
6 useful tips to enjoy a healthy heart
Kristel Bedrosian is a clinical nutritionist and health coach.
From the source
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Did you know that heart problems are the leading cause of death around the world?
Some of the causes include unhealthy lifestyle choices, including smoking, drinking alcohol, unhealthy diets, and lack of physical activity. People with high blood pressure, high cholesterol and obesity are always at high risk, but the good news is that once you make some changes in Lifestyle, one can reduce the risk of heart disease by 80%.
World Heart Day is celebrated on September 29, and Kristel Bedrosian, Clinical Dietitian and Health Coach at Hortmann Clinics, offers six simple tips for keeping your heart healthy:
Watch out for the fat
Saturated fats, often found in fried and baked foods, are a major cause and should be avoided, as they raise bad cholesterol (LDL) and lower good cholesterol (HDL), which increases the risk of stroke.
Limit saturated fats found in dairy products, red meat and tropical oils, and eat healthy fats, such as monounsaturated and polyunsaturated fats, which you find in fish, nuts, avocados and flaxseeds.
Focus on foods rich in fiber
Soluble fiber found in beans, oats, flaxseeds and oat bran helps lower total cholesterol levels by lowering levels of bad cholesterol, and fiber also gives you more energy to exercise and stay fit.
Avoid salt and processed foods
Limit canned or processed foods, such as frozen dinners.
Use seasonings for flavor instead of salt, and look for "low sodium" options when buying food.
Eating homemade food
Restaurant foods are high in salt, sugar, and unhealthy fats, but when you cook at home, you control the portion sizes of your meals.
Do exercises
Indulge in some exercise every day for at least 30 minutes. This can include activities such as brisk walking, swimming, running or cycling.
Aerobic exercise is known to improve the state of the heart and blood vessels, reduce the risk of heart disease and lower blood pressure.
Get regular medical checkups
Regular medical exams allow you to monitor potential illnesses and find them before they become a problem.
By getting the right health care, examinations and treatments, you are taking important steps toward living a longer, healthy life.
• The biggest killer in the world is ischemic heart disease, which is responsible for 16% of all deaths in the world.
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