بسم الله الرحمن الرحيم
You Can’t Beat a Healthy Heart
No Beauty Shines Brighter Than a Healthy Heart
9 out of 10 people have at least one risk factor for heart disease, which is our second leading cause of death. But the power of prevention is in your hands. So, lifestyle is the cornerstone for prevention and for treatment, as well as an adjunct to medication. Maintaining a healthy heart is essential to overall well- being and longevity. Here I will try to provide you a comprehensive guide to achieving and maintaining a healthy heart through tips and remedies.
Tips for Healthy Heart
I offer you my top 8 tips for a healthy heart, starting with food.
1. Keep a healthy diet
A healthy diet that’s low in fat, low in sodium or salt, and high in fiber. Eat lots of fresh fruits and vegetables and whole grains to get your fiber, for the purpose to keep your blood pressure low/normal.
Avoid: salt, and try to stay away from fried foods and processed foods as much as possible. These foods cause high blood pressure.
👉A few things to look for:
- A low-sodium food contains 200 milligrams or less per serving. Limit your total daily sodium intake to between 1,200 to 1,500 milligrams, or about half a teaspoon.
- For trans fats, the label should read zero. But beware some foods may contain trans fat in the ingredient list without showing up on the label. So avoid foods containing partially hydrogenated oils and shortenings.
- Limit your total fat to no more than 30 percent of your total calories for the whole day, which includes healthy fats like omega-3S.
- For fiber, you need 21 grams per day, so reach for fruits and veggies in their solid form, as well as whole-grain cereals and bread.
2. It is highly recommended to avoid smoking
Absolutely, If you don’t smoke, you don’t want to start. And if you do smoke, you want to quit. Smoking is related to about one in five deaths from heart disease. It can damage blood vessels, decrease the amount of oxygen to the heart and boost blood pressure.
3. Keep an active lifestyle
For some people, that means going to the gym regularly. Thirty minutes of moderate activity, meaning your heart rate is elevated is recommended every day.
4. You must maintain a healthy body weight
A healthy body weight is important for reducing your risk of heart attack and stroke, and it helps you must maintain a healthy body weight to keep your blood pressure under control. When it comes to waist circumference, men should not exceed 102 centimeters, and women should not exceed 88 centimeters.
5. Reduce your stress
Your brain sends out different hormones when you’re stressed. Approaches that have been shown to work include meditation, exercise and healthy eating, and laughter. These good habits help to reduce stress and lead to living a longer and healthier life.
6. Get enough sleep
Poor sleep can increase your risk of heart disease. Aim for 7-8 hours of quality sleep each night.
7. Monitor your blood pressure and cholesterol levels
High blood pressure and high cholesterol can increase your risk of heart disease. Work with your healthcare provider to monitor these levels and take steps to manage them if necessary.
8. Stay up-to-date on preventative care
Regular check-ups and preventative care can help identify and manage risk factors for heart disease before they become a problem. By adopting these tips, you can help maintain a healthy heart and reduce your risk of heart disease.
Remedies for a Healthy Heart
There are some remedies you can adopt to maintain a healthy heart. There are several combinations of two ingredients that are believed to be beneficial for heart health. Here are a few examples:
Garlic and Lemon
Garlic is known to help reduce blood pressure and lower cholesterol levels, and lemon is rich in vitamin C and antioxidants that can help reduce inflammation.
Method:
Mix crushed garlic with lemon juice and water to make a heart-healthy drink.
Honey and Cinnamon
Both honey and cinnamon have anti-inflammatory properties and can help lower cholesterol levels.
Method:
Mix a teaspoon of cinnamon with a tbs of honey and add to warm water or tea.
Turmeric and Ginger
Turmeric contains a compound called curcumin, which has anti-inflammatory properties, and ginger is believed to help improve blood flow and reduce cholesterol levels.
Method:
Mix ground turmeric and ginger with hot water and honey to make a heart-healthy tea.
Apple Cider Vinegar and Honey
Apple cider vinegar is high in acetic acid, which may help lower blood pressure and cholesterol levels, while honey contains antioxidants that can help reduce inflammation.
Method:
Mix apple cider vinegar and honey with water to make a heart-healthy drink.
Summary
Taking care of heart health is a very important task. These remedies may be beneficial for heart health, but they should not replace medical treatment for heart conditions. Always consult with your doctor before trying new remedies or making changes to your diet.
