According to the survey, heart-related diseases are one of the main reasons for the increased mortality rate. A sedentary lifestyle and bad eating habits are the two main reasons for bad heart health.
We should pay attention to different techniques that will help in improving our heart health and let you live a healthy life. Read the following points and implement them to take care of your heart:
1. Reduce Salt Consumption
A diet that is high in salt is extremely bad for your heart health. People who consume a diet that is high in salt can increase blood pressure.
Therefore, it is recommended that you should keep a check on the daily consumption of your salt. You should consume a little amount of salt and avoid processed food because they contain a high amount of sales.
It is recommended that adults should take 6g salt a day and children should consume 3 g salt a day. The best way to cut down salt consumption is by taking away the saltbox from your dining table. In addition to this, you should keep an eye on your daily diet.
2. Keep Check On Sugar Consumption
Due to high sugar consumption, you may also start suffering from high blood pressure or diabetes.
These problems will increase the risk of heart diseases. If you love sweet and cannot easily give it up, start consuming fresh fruits. The fresh fruits will help calm down your craving for sweets.
3. Have Sound Sleep
Sound sleep is important to keep your body healthy and it will help you to maintain a healthy heart. If you fail to have sound sleep, then you will start sufferings from the increased blood pressure, high cholesterol, and diabetes.
Therefore, you should look out for different ways to have proper sleep. During summer, high temperatures can interrupt your sleep. Therefore, you should install air conditioning Sydney in your room.
4. Consume Fruits & Vegetable
It is recommended that you should increase the amount of potassium in your daily diet. It is recommended that you should consume five portions of fruits a day.
The increased amount of potassium in your diet will help in reducing the blood pressure and help to keep your heart healthy. The vitamins, minerals, and fiber present in the fruits and vegetables will help you to keep your heart healthy.
Various fruits and vegetables are also rich in soluble fiber such as mango, beans; pulses, etc can help in reducing the cholesterol level.
5. Add Fish In Your Diet
You should include oily fish in your diet because they are a good source of omega 3 fatty acids. Therefore, oily fish is extremely good for your heart health.
Thus, the consumption of oily fish can lead to reduced cholesterol levels. If you do not eat non-veg, then you should consume spinach, walnuts, soy, pumpkin seeds, etc.
6. Stop Smoking
Smoking is not just harmful to your lungs, but it can also lead to the smoking problem. You may do not know, but smoking is one of the biggest reasons for heart problems. According to the survey, smokers are at high risk of cardiovascular problems.
Smoking can affect the lining of your heart arteries an also reduce the supply of oxygen. Ultimately, it will lead to an increase in blood pressure. High blood pressure and thin arteries will lead to a heart attack.
7. Reduce Alcohol Consumption
Alcohol consumption will affect your heart health because it increases blood pressure. Increased alcohol consumption also leads to an abnormal heartbeat and also affects your heart muscles.
Therefore, you should limit the consumption of alcohol. It is recommended that you should cut down daily consumption to 2 units a day.
8. Do Regular Workout
According to the study, people who are not very active are likely to suffer from heart problems. You should set your aim to do 30 minutes of exercise a day. If you want to reduce the risk of heart problems, then do regular workouts.
During the summer season, people quit doing the regular workout because of hot and humid weather. You should do regular workouts during the summer at your home.
Install ducted air conditioning Sydney and keep your home cool. The air conditioner will help in maintaining the good optimum temperature inside your home so that you can do your regular workout without any problem.
9. Avoid Saturated Fat
You should not eat too much saturated fat and avoid it as much as possible. If you will eat too much-saturated fat that is found in ghee, butter, dairy items, and processed food, then it will increase your cholesterol level.
Therefore, it is recommended that you should switch to semi-skimmed milk, low-fat dairy fat. Also, you should prefer a lean cut of meat over grilled and fried.