World heart day was celebrated on 26th September, across the world, but, how many of us have really taken a step forward to love your own heart and help the heart beat longer with out problems.
Reports from the world health organization suggest that cardiovascular diseases are the world’s largest killers, claiming 17.1 million lives a year. Risk factors for heart disease and stroke include: raised blood pressure, cholesterol, glucose levels, smoking, inadequate intake of fruits, vegetables, overweight, obesity and physical inactivity.
Lets follow these thumb rules in layman’s language to take care of our heart.
- Diet – Less of oil food, carbohydrates and more of protein.
- Exercise – Daily Half an hour walk, avoid lifts and avoid sitting for a long time
- Quit Smoking
- Control Weight
- Control blood pressure and sugar
- Avoid stress and strain
Avoid High Fat/High Cholesterol Diet:
There are many wonderful food products available today that are free of cholesterol and saturated fat. Imagine Foods, a natural foods company, makes an array of beverages (Rice Dream and Soy Dream), Soups (Imagine Natural Organic Soups and Broths), Soy Dream, Rice Dream Frozen Desserts that are non-dairy, cholesterol free and delicious. In 2001, the U.S. Food and Drug Administration (FDA) said that foods containing at least 6.25 grams of soy protein per serving that are also “low fat,” can claim to be “heart healthy” on their products’ labels, because these foods play a part in reducing the risk of heart disease. Imagine Foods’ Soy Dream Beverages, by way of example, has 7 grams of soy protein in an 8-ounce serving, so it is considered a “heart healthy” food product according to the FDA guidelines.
Lack of Exercise:
In 1996 the U.S. Surgeon General’s Report on Physical Activity and Health advised Americans to get at least a half-hour of vigorous exercise each day. This year, the National Academies’ Institute of Medicine recommended doubling the amount of physical activity from 30 minutes to 60 minutes of moderately intense physical activity each day. Take your Valentine for a long walk; you’ll be doing both of you good.
The risk of heart disease for smokers is more than twice that of non-smokers. Smokers who quit now will greatly reduce their risk of heart disease and heart attack.
Weight control can be accomplished by various methods including changing your diet to include more “heart healthy” ingredients like those made without saturated fat and cholesterol. Instead of enjoying cream style soups full of dairy and saturated fats, try Imagine Natural Organic Soups and Broths, they’re creamy, delicious and completely dairy and cholesterol free.
Control High Blood Pressure:
A healthy diet (low in saturated fat and cholesterol, high in grains, fruits and vegetables, losing weight, regular exercise, restricting sodium and using medication might help lower blood pressure to a healthy level.
Family history of Coronary artery Disease:
Make sure that you and your loved ones are aware of your individual medical histories and that you consult a health care provider for a complete health check up.
The incidence of Type-II-diabetes is nearing epidemic proportions in the United States and with life style changes India too not very far behind and is catching up to the figures. Many people who are overweight or obese are at risk for Type-II diabetes.
Exercise not only keeps you health physically but also exercise is a wonderful stress reliever, but there are plenty of other ways to stop life’s pressures from reaching the boiling point. Some include keeping a journal, regular meditation, reading novels that “take you away,” spending time with friends and family and trying your hand at healthy all natural recipes, like those below. Your heart and your valentine, will be grateful. Enjoy Life!
Take Action Now:
- You can live longer for your family, improve your health and reduce your risk of heart disease or stroke.
- Eat the right amounts of foods like fruits, vegetables, beans and whole grains.
- Eat foods that are prepared with less salt and fat.
- Get at least 30 minutes of physical activity every day.
- Stay at a healthy weight (By being active and eating the right amounts of healthy foods).
- Stop smoking else you have to quit life.
- Take medicines the way your doctor tells you to.
- Ask your doctor about taking aspirin.
- Ask your family and friends to help you take care of your heart and your diabetes.
These are all advices rest is all in your hands, take action now!