It is estimated that there are approximately 30 million heart patients in our country and 2 lac heart surgeries are performed each year. What is more worrying is the fact that, according to studies, young Indians are at a higher risk of heart diseases.This is largely due to unhealthy lifestyle such as smoking, eating foods high in salt, sugar and trans fats, lack of exercise and sedentary lifestyle. By making changes in your daily routine, you can reduce the risk of heart disease.
Here are some ways you can ensure that your heart stays healthy and Fuerte
1. Eat healthy
Avoid taking processed foods and pre-packaged, as they are high in sugar and transfat.
Opta by whole grains as wheat, Bajra (pearl millet), jowar (millet), Makai (maize), jau (barley), ragi (millet), kuttu (buckwheat).
Reduce sugar consumption intake, especially sugary drinks and fruit juices.
Try to eat 5 servings (about a handful each) of fruits and vegetables a day.
Limit alcohol admission.
is in healthy fats .Oils that are good to include olive oil, canola oil, vegetable oils and nuts.
Restrict salt intake less than 6 g / day and to reduce the risk of heart disease and blood pressure.
2. Exercise regularly
Be sure to go to 30 minutes exercise.
moderate intensity exercise at least corresponding 5 times a week helps strengthen the heart and burns fat.
If you can not fit in 30 minutes of continuous exercise, you can divide it into three 10-minute walks throughout the day.
be more active throughout the day.
Opta by stairs as often as possible.
Take a 5 minute break after each passing seated and take a walk or do simple stretches hour.
3. Check your waist
Indians are more prone to the accumulation of fat around the waist (abdominal adiposity).
A large waist can put you at a higher risk of heart disease.
Losing weight around your waist may be the first step towards a healthy heart.
4. Quit Smoking
Smokers have a increased risk of heart disease compared with nonsmokers.
Smoking leads to plaque deposition and therefore raises blood pressure.
Deposition along arteries also increases the chances of blood clotting and the risk of heart disease.
5. Regularly monitor the heart
Monitor your blood sugar levels regularly, even if not diabetic.
keep a check on your blood pressure levels.
view cholesterol levels every 6 months.
Monitor your BMI every 6 monthly and try to keep your weight in the normal range .
His powers heart his whole body, so empower it to maintain healthy and strong. This World Heart Day, take a pledge to feed your heart eating healthy, move your heart through daily exercise and Love your heart to stop smoke.
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