7 ways to prevent heart attacks or heart diseases!

Control your portion size

How much you eat is as important as what you eat.

Overloading your plate, taking a minute and eating until you feel full can make you eat more calories than you should. Portions served in restaurants are often more than anyone needs.

Use a small bowl or bowl to help control your portion.

Eating is lower in calories, nutrient-rich foods, such as fruits and vegetables, and small portions that are high in calories, foods high in sodium, such as processed foods, processed foods, or fast foods.

This strategy can shape your diet and your heart and waist.

Control the amount of portions you eat.

The recommended amount of servings per food group may vary depending on the specific diet or the guidelines you follow.

The serving size is the number of certain foods, which are determined by general measures, such as glasses, ounces or pieces.

For example, a serving of pasta is about 1/3 to 1/2 cup, or about the size of a hockey chip.

A serving of meat, fish or chicken is about 2 to 3 ounces, or about the size and thickness of a deck of cards.

Assessing the size of a presentation is a skill that is learned. You may need to use a measuring cup and a spoon or balance until you feel comfortable with your criteria.

Eat more fruits and vegetables

Vegetables and fruits are good sources of vitamins and minerals.

Vegetables and fruits are also low in calories and high in dietary fiber. Vegetables and fruits, like other plants or herbal foods, contain substances that can help prevent cardiovascular disease.

Eating more fruits and vegetables can help reduce the intake of high-calorie foods such as meat, cheese and snacks.

Eating vegetables and fruits in your diet can be easy.

Keep vegetables washed and cut in the refrigerator for quick snacks. Keep the fruits in a bowl in your kitchen so you don't forget to eat them.

Choose recipes whose main ingredients are vegetables or fruits, such as sauteed vegetables or fresh fruits mixed with salads.

Eat healthy fats, NOT trans fats.

We need fats in our foods, including saturated and polyunsaturated fats and unsaturated fats.

One fat we do not need is trans fat, which is known to increase the risk of heart disease or stroke throughout life.

In fact, trans fats clog your arteries by raising bad cholesterol (LDL) levels and lowering the level of good cholesterol (HDL). By cutting it off from your diet, you increase blood flow throughout your body.

So, what is trans fat? These are industrially produced fats that are often used in packaged bakery products, snacks, margarine and fried fast food to add flavor and texture.

Do good dental hygiene, especially flossing every day.

Dental health is a good indication for general health, including the heart, because people with periodontal disease (gum) often have the same risk factors for heart disease.

Research continues on this topic, but many suggest that bacteria in the mouth involved in the development of gum disease can enter the bloodstream and cause an increase in C-reactive protein, a marker of inflammation in blood vessels.

These changes, in turn, can increase the risk of heart disease and stroke.

Be active

Daily physical activity can greatly improve your overall health and make you feel better. This can reduce the risk of heart disease, stroke and diabetes.

Physical activity can come in various forms and can be cheap. Brisk walking, for example, is very beneficial for your heart health and there is no cost. Physical activity can also include strength and resistance training.

Doctors recommend at least 30 minutes of moderate physical activity per day five times a week for adults. Children need 60 minutes a day, every day.

Control blood pressure

High blood pressure, also known as high blood pressure, can make the heart, arteries and kidneys sick, and can increase the risk of heart disease, stroke, and other major health problems.

The ideal blood pressure reading is not greater than 120 for systolic or higher numbers and greater than 80 for diastolic or lower numbers.

Some grocery stores and pharmacies offer blood pressure reading devices, allowing free routine checkups.

Blood pressure can also be measured at home, which you can consider if your blood pressure continues to rise.

The AHA offers advice on what type of home equipment to buy and how to measure blood pressure, but talk to your health care provider.

If you prefer not to spend money and if it suits you, consider going to a pharmacy or store that offers free blood pressure measurements.

You can help control your blood pressure by eating foods that nourish the heart, reduce sodium, exercise, and maintain a healthy weight. Managing stress, limiting alcohol consumption and avoiding tobacco smoke can also help.

Medications can help control blood pressure if the doctor determines.

Select whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health.

You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.

Or venture out and try a whole new grain, such as whole wheat, quinoa or barley.

Reference :

Heart Transplant in India - Best Hospital and Surgeons

Search This Blog