If your diet includes high levels of salt, it’s time to reduce them, as this indicates high levels of your blood pressure as well. According to research, high levels of blood pressure increases the risk of heart disease/ stroke. An intake of around 6g in the case of adults and 3g in the case of children is advisable. By salt, we not just mean the extra dash you usually put during your meal but also the amount of salt we use while cooking as well as the amount of salt in processed foods
Not just salt, even the intake of too much sugar in your diet can cause raised blood pressure along with weight gain, which will eventually lead to diabetes and heart disease. If you are finding difficulty in cutting down sugar, try fresh fruits, honey, yogurt, etc., instead of processed sugar and artificial sweetener.
FRUITS AND VEGETABLES
According to the best Cardiology hospital in Chennai, eating fruits and vegetables every day increases the amount of potassium in our body, which helps to lower your blood pressure. Apart from potassium, the nutrients in fruits and vegetables, including fiber, minerals, vitamins, etc., also work together to keep our heart healthy. The nutrients in fruit and veg – including vitamins, minerals, and fiber – may also help to keep your heart healthy. Some fruits like sweet potato, mango, citrus fruits, beans, pulses, etc., are rich in soluble fiber, which also helps to lower our cholesterol levels.
OMEGA-3 FATTY ACIDS
Fishes known to benefit the heart are rich in omega-3 fatty acids that improve not only the heart health but also our cholesterol levels.
If you are a vegetarian, then try to get omega-3 fats from walnuts, spinach, pumpkin seeds, soy, flaxseed, and other such products.
We all are aware that smoking is one of the main reasons behind cardiovascular disease. But still we come across people who smoke. Smoking damages the interiors of our heart, reduces the amount of oxygen, raises blood pressure, and affects the lining of our arteries. If you don’t smoke, never even wish to do so. If you have a habit of smoking, please quit it. If you are struggling to quit, seek the help of your doctor at the best Cardiology hospital in Chennai.
While the study shows that moderate intake of alcohol is fine, it should be moderate. Similar to smoking, consumption of alcohol causes abnormal heart rhythms, high blood pressure, and damage to the heart muscle. If you are an alcohol addict, consider quitting it.
Research says that people who lead a sedentary lifestyle or who aren’t very active are more likely to have a heart attack than those who are. Even if you cannot practice daily, aim for at least 150 minutes of physical activity a week. A moderate to intense workout will lower your risk of cardiac issues. You don’t need a gym or a complete set of instruments for this; a brisk walk, jogging, skipping, etc., is enough.
You are more likely prone to cardiovascular issues if your BMI is higher than it should be. Overweight will not only cause increased blood pressure but will also increase cholesterol levels, blood sugar levels, etc. You don’t need a diet to lose those extra pounds! Just focus on your body, the amount of food intake, your hunger levels, the amount of water you are consuming, etc. A healthy weight is not too thin or too fat, but it is balanced and full of health and energy. We should know what we eat and include lots of fruits, vegetables, water, etc.