Way to a healthy heart

Be Smoke-free

Smoking is very bad for your heart. It greatly increases the risk of a heart attack, other types of heart disease and stroke.The good news is that once you stop smoking, the extra risk is reduced quickly.Smoking affects the vessels that supply blood to your heart and other parts of your body. It reduces the amount of oxygen in your blood and damages blood vessel walls.You can get lots of help to quit. Talk to your doctor or health practitioner about giving up smoking.

Manage Your Blood Cholesterol

Having high levels of cholesterol in your blood is a risk factor for heart disease, so it’s important to manage your cholesterol.

There are 2 different types of cholesterol:

  • High density lipoprotein (HDL cholesterol) is called the ‘good cholesterol’ because it helps to keep cholesterol from building up in your arteries.
  • Low density lipoprotein (LDL cholesterol) is called the ‘bad cholesterol’ because it is the main source of cholesterol build-up and blockage in your arteries.Total cholesterol is a reading of your good and bad cholesterol.Triglycerides are another form of fat in your blood that can also raise the risk of heart disease.When there is too much cholesterol in your blood, it builds up in the walls of your arteries (plaque).

    Over time, this build up causes ‘hardening of the arteries’  – your arteries become narrowed and blood flow to the heart is slowed down or blocked. You may suffer chest pain and a heart attack.

    Eating foods high in saturated fat and trans fat make your blood cholesterol level go up. Cholesterol in foods also has a small effect. Reducing the amount of saturated fat, trans fat and cholesterol in your diet helps lower your blood cholesterol level. High triglycerides result from eating food high in fat and kilo joules.

Maintain your Blood Pressure

Your blood pressure naturally goes up and down all the time, adjusting to your heart’s needs depending on what you are doing. High blood pressure is when your blood pressure is persistently higher than normal.

A blood pressure reading under 120/80mm Hg is considered optimal. Readings over 120/80mmHg and up to 139/89mmHg are in the normal to high normal range.

Blood pressure that’s high over a long time is one of the main risk factors for heart disease. As you get older, the chances of having persistently high blood pressure increases.

It’s very important to get your blood pressure checked regularly, and if it’s persistently high it needs to be controlled. Uncontrolled high blood pressure can lead to a heart attack or stroke. It may also affect your kidneys.

The exact causes of high blood pressure are often not clear. Your blood pressure may be strongly influenced by:

  • family history
  • eating patterns, including salty foods
  • alcohol intake
  • weight
  • how much physical activity you do.

Some medicines can also raise blood pressure.

Be Physically Active

Regular, moderate physical activity is great for your heart health. It’s never too late to start and get the benefits. For more details of including physical activity in your daily life, look into my previous blog site.   https://carethroughnutrition.wordpress.com/blog/

Achieve and Maintain a Healthy Weight

Maintaining a healthy weight can reduce the risk of heart disease and other health problems.The best way to find out if your weight is a health risk is to check with your nutritionist. The tools like BMI calculator helps you to know your body health condition. Check out in my BMI calculator page. https://carethroughnutrition.wordpress.com/bmi-calculator/

Have Nutritious Foods

Eating a varied diet of healthy foods can help with your weight, blood pressure and cholesterol.

There are also specific changes you can make to your diet to help prevent heart disease:

  • Eat less salt: Reducing your salt intake is good for your blood pressure. Try to avoid table salt, preserved foods, processed foods.
  • Replace unhealthy fats with healthy fats: Replacing saturated and trans fats with unsaturated fats can reduce your risk of heart disease.
  • Limit alcohol:  High calories and alcohol content in the drink increases your risk of heart disease.

Get appointment and consult me to know more about healthy foods for a healthy heart.

Reduce your Stress Levels

We know that there can be a greater risk of heart disease for people who have depression, are socially isolated or do not have good social support. Having a good social life with family and friends can help.

Stress at office also increases your blood pressure which in turn leads to heart disease.

Healthy Lifestyle Leads to a Healthy Heart

 

 

 

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