A good heart is better than all the heads in the world- Edward George Earle Bulwer-Lytton.
Heart disease is the leading cause of death around the globe. The most known type of heart disease is “cardiovascular disease,” .It is coronary artery disease, which is resulted by blockage of the blood vessels that supply blood to the heart. There are few other types of heart disease such as irregularity in the rhythm of the heartbeat, this is known as arrhythmia.
Heart Disease Symptoms, to be taken care early
There are a number of warning signs to look out for.
- Discomfort or pain in Chest
- Nausea or lack of appetite
- Pain in other part of body
- Heart palpitations
- Shortness of breath
Factors that can risk of developing heart disease
- High blood pressure
- High cholesterol
- Atherosclerosis (hardening of the arteries)
- Being overweight or obese
- Excessive intake of alcohol
- Poor diet
- Lack of exercise
Keep Heart Healthy and Prevent Disease -The Natural Way
It is important to put attention to above risk factors for protecting against heart disease and to keep heart healthy. If
Keep Heart healthy with Flaxseed
Recent studies have shown that flax seed’s have cholesterol-fighting effects and it can significantly lower overall LDL or bad cholesterol levels.Flax seed oil can be used in cooking.
Omega-3 Fatty Acids – Do wonders to keep heart healthy
• Studies have shown that intake of omega-3 fatty acids may help keep your cholesterol and blood pressure in control
• It may also prevents the progression of atherosclerosis, and lower the risk of heart attack, stroke, and death among people with cardiovascular disease.
• Include olive oil in your cooking if you are vegetarian.
• Non-vegetarian have good options, since fish is the richest source of omega-3 fatty acid.
Take Calcium Rich Food
Calcium is highly effective nutrient for heart.There are lots of foods that are rich in calcium, such as kale, salmon, figs, pinto beans, okra and broccoli.
Amazing Spinach for Healthy Heart
Spinach is rich in vitamin B, such as B6 and B12, folic acid, which can help prevent heart disease.Can be included in salad or soup.
Strawberries to keep your Heart in good Health
Vitamin C is an antioxidant vital for maintaining a healthy heart. Strawberries are also a good source of fiber and potassium, both important for heart health.Consuming approximately 3 cups of strawberry daily for 2 weeks can lower your LDL cholesterol.
Blueberries for Heart Health
This fruit can be immensely beneficial to keep hearth healthy, as it’s a natural source of fiber, vitamins and antioxidants. Blueberries are a rich source of antioxidant and it may reduce lipid oxidation and enhance antioxidant defenses that inhibit hardening of arteries. Blue Berries can lower your blood pressure and significantly reduces the risk of heart disease,since high blood pressure indicates that your heart is working too hard to pump blood throughout your body.Include Blueberries into your daily diet or salad.
Garlic- The super food for Heart
Recent studies indicate that garlic may prevent the development of atherosclerosis. Garlic reduces serum cholesterol. It is highly beneficial if serum cholesterol is due to fat.Take two cloves of garlic every morning. It will reduce the risk of heart attack
Vitamin D to protect your Heart
Studies have shown that vitamin D may help protect against a number of cardiovascular risk factors Including high blood pressure and inflammation. Scientific studies have shown that people with insufficient vitamin D levels have three times more likely to develop heart disease compared to people with optimal vitamin D levels.Soya milk, one cup of milk, orange juice, egg are source of vitamin D.Vitamin D Supplements can be taken after taking consultation with your doctor.
Hawthorn to keep heart healthy
Hawthorn is a very effective herbal remedy.Hawthorn extract may help lower blood pressure, reduce levels of blood fats, and aid in the prevention of atherosclerosis.As per a study conducted in 2008,hawthorn substantially increases maximal workload tolerance, increased exercise tolerance, decreased the pressure–heart rate product and improved symptoms of fatigue and shortness of breath.A tea can be made of 1-2 spoon of dried hawthorn berries. Add hot water to it. Take 3 times a day.
Herbal Combination for High Blood pressure
Take hawthorn, capsicum and garlic. Chop them and make out soup. take one bowl every day. This is very effective home remedy for reducing blood pressure. Which is turn beneficial for heart.
Resveratrol for keeping heart disease free
Resvertrol is an antioxidant naturally found in the skin of grapes and available in supplement form. A 2008 study of mice found that regular intake of resveratrol helped shield the animals from age-related declines in heart health. Recent study shows that it has direct effect on the cells lining the blood vessels, reducing the risk of heart disease.Red Grapes. Penut Butter, dark chocolates and blueberries are good for heart.
Lifestyle changes to reduce heart risks
Smoking reduces the amount of oxygen in your blood and makes your heart to beat faster.It is also harmful for blood vessels. It is one of the major cause for high blood pressure.Take help from your doctor to recommend a program to help you quit. You can’t be considered for a heart transplant if you continue to smoke. Avoid secondhand smoke too.
Keep Monitoring your Weight
As your body mass index rises, so does your risk for coronary heart disease.Your chances of having high blood pressure are greater if you are overweight or obese.Check your weight daily. Do this each morning. Please note that it should be done before you’ve had breakfast. Consult your doctor if you have gained 2-3 kilograms or more in a week.If you’re overweight, take a proper diet and consult your dietitian. Your dietitian will help you work toward achieving your ideal weight. Even losing a small amount of weight can help.
Restrict Salt in your diet
Salt contains sodium and too much sodium contributes to water retention, which causes your heart to work harder and resulting in shortness of breath and swollen legs, ankles and feet.For people, suffering with heart disease , the daily recommended amount of dietary sodium is generally less than 2,000 milligrams. Please note that most of the recommended limit of salt is already added to prepared foods, and be careful when using any salt substitutes.
Limit Fats and Cholesterol
In addition to avoiding high-salted food, also limit the intake of saturated fat, trans fat and cholesterol in your diet. A high fat and cholesterol diet is a risk factor for coronary artery disease, which often contributes to heart failure.Take diet low in fat and cholesterol
Limit alcohol and Fluids
Alcohol can interact with your medication, weaken heart muscle and increase your risk of abnormal heart rhythms. If you have severe heart failure, your doctor may also suggest you limit the amount of fluids you drink.
Being active is highly beneficial for overall body health including your heart. Before you start your exercising, it is better to consult your doctor about an exercise program that’s right for you. Your doctor may suggest a walking program or moderate aerobic activity.Moderate aerobic exercise can helps keep the rest of your body healthy and conditioned which inhibit reducing the demands on your heart muscle.Check with your locality hospital to find out if it offers a cardiac rehabilitation program,if it there, check with your doctor about enrolling in the program.
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Reduce Stress to keep heart beat at normal rate
Stress is a leading factor for heart failure.When you’re anxious or upset, your heart works more and beats faster, you breathe more heavily and your blood pressure often goes up. This can make your heart failure worse, since your heart is facing trouble meeting the body’s demands.Find ways to reduce stress and anxity in your life.If you’re frequently stressed out, try taking up a mind-body practice (such as meditation or yoga) that could help lower your stress levels. Read More – Tse Mudra for Stress Relieve.
If you’re having shortness of breath, especially at night, sleep with your head propped up at a 45-degree angle using a pillow or a wedge.To improve your sleep at night, prop up your head with pillows and avoid big meals right before bedtime. Also, discuss with your doctor changing the time for taking medications, especially diuretics. Taking diuretics earlier in the day may decrease the need to urinate as often during the night.
Over to you
Heart is the most important organ of your body. Dont wait till you turn 40. Start caring for it from today onwards. Take healthy diet, avoid junk food, never miss breakfast and simply follow some exercise routine.