Top 5 Useful tips to Keep Your Heart Healthy and Strong

Heart is also known as the power house of human body. It should remain in healthy position for all times. Here are some tips to keep your heart healthy and strong:-

 

1.    Quit smoking and limit alcohol:-

Smoking is a very bad habit having adverse effects to the whole human body in general and heart in particular. It damages the heart by bringing down the supply of oxygen to your body at the lower level and giving birth to number of heart problems. So, quit smoking at once. If not possible, bring it at the lowest level. Don’t share the same smoking item (as cigarette) with any other person and don’t use the same smoking item twice. Wine and alcohol can be used but with limits as these products contain antioxidants which are helpful in decreasing the heart disease.  50 ml drink i.e. 1 peg is best for women whereas it is 100 ml drink i.e. 2 pegs for men. Excess drinking may lead to number of heart disease and increases blood pressure.

2.    Build heart friendly food items:-



Eat plenty of food rich in fibers as cereals, bread, cornflakes, fruits and vegetables.  Avoid the foods which are rich in saturated fat as these can increase the cholesterol level in blood. Make habit of eating fish 2-3 times a week as salmon, fresh water fish tuna etc. are rich in heart friendly omega-3 –it protects your heart from number of disease. While purchasing read the contents of food on its label as how much sugar, salt, fat and calories it contains. Make plan as how these products can be used in combination with other diet items. Try to avoid excessive use of salt for taste and take it in very little quantity. Adults should limit to use one tea spoonful salt a day. Drink about 6-8 glasses of water a day.

3.    Do exercise, lose weight and avoid stress:- 

Active men who do physical activity or do exercise daily routine even for half an hour faces very low risk of heart attack whereas risk level in inactive/idle men is higher. Your weight should be according to your age and height. Doctor should be consulted regarding standard body weight. Overweight may lead to increase the chances of heart attack. The chances of high blood pressure increases in over-stressed people. The cholesterol level problem also increases. So try different techniques to avoid stress. The related sites as ‘stress management’ may be visited.

4.    Avoid long sitting, relax and get enough sleep:-

Avoid sitting in one position for long periods. Even in the sitting jobs at work place, take breaks of 5-10 minutes after every hour, walk here and there. Exercise is necessary for strong and healthy heart. So be in movement. Relax your mind and body after work hours. Deep breath exercise in the morning makes you calm. It helps in bringing the blood pressure at lower level; it relaxes the heart and blood vessels connected to it. Take enough sleep for 7-8 hours. The chances of heart attack are much in those people who take less than 6 hours sleep.


5.    Regular checkups :-

 

Above noted tips are enough to keep your heart healthy and strong. However, heart problem symptoms (if any) in particular. By this, you may able to know the danger areas of your health; you may face during different stages of life and accordingly you can change your life style, food habits, exercise etc. Buy and keep  a blood pressure reading machine at home as it is not possible to visit the doctor regularly. Healthy bold pressure means your heart is strong and healthy. Keep close eye on the readings of monitor. Any up and down in the monitor may be helpful to know the heart problem and you can apply proper preventive measures.