What’s causing almost 73,000 deaths every year in UK? It’s the deadly Coronary Heart Disease. According to a recent survey almost one out of six men and one out of ten women die from heart disease. Things could be different provided we do something for our heart.

So what is the most important thing which reduces the risk of heart disease? It is change in lifestyle!

Reasons behind heart diseases can be due to overweight, high blood pressure or cholesterol deposits. A person can reduce the risk of developing heart problems by maintaining a healthy diet and involving in physical activity.

Right lifestyle is definitely good for our heart!

Smoking is injurious for your heart

The biggest step which you will take for the betterment of your heart is to quit smoking. Smokers are more prone to heart diseases as compared to non smokers. If the smoker quits smoking its chances of developing a heart disorder reduces to half within a year.

The passive smokers also develop serious heart problems. The smoke can damage lining of the arteries and thus resulting into fatty deposits. Your heart will comparatively work harder as it will increase your blood pressure and heart rate. Smoking also limits the amount of oxygen to your heart and body. In extreme conditions smoking can make your blood clot.

A well nourished diet

A healthy and a balance diet can reduce your chances of heart diseases. We must include veggies and fruits and must include at least five portions.

Whole grains are a must for a healthy heart.

Do include non dairy protein sources like meat, fish and eggs.

Opt for low fat dairy foods

Include Fibres

People who consume a lot of fibre lower the risk of heart abnormalities. A full grown adult must aim for 30gms fibre in his diet. Some good sources of fibre are:

• Fruits
• Vegetables
• Whole grain
• Bran
• Potatoes with skin
• Lentils
• Beans and peas
• Nuts and seeds

Always go slow with your fibre content and do replenish your body with lot of water or else you will feel bloated.

Your mantra should be 5 A DAY

Include five different kinds of fruits and vegetables in your diet. This will give you full dose of vitamins, minerals and fibre.

Reduce your fat intake

Cut down your saturated fat content in your diet which may lead to bad cholesterol. Replace saturated fats with lower fat foods like fish, nuts, seeds and vegetable oils.

You must opt for roasting, grilling, boiling or poaching your food rather than frying.

Eat less sugar

Reduce the intake of sugar in your diet. Avoid cakes, biscuits, chocolates and aerated drinks. This will load you with large amount of calories. Artificially sweetened food contains free sugar which should not exceed more than 5% of energy which we get from our food and drink every day.

Reduce salt

Too much of salt increases blood pressure thus making you prone to heart diseases. An adult should not exceed 6gms of salt per day. Avoid junk food as it contains high amount of salt.

To reduce salt content avoid late dinners and do not take salt after 8pm.

Less alcohol

Regular drinking may lead to weight gain and thus increase blood pressure. All these symptoms push you towards heart diseases.

Active lifestyle

How active your are will directly relate to your heart health. Regular exercises can reduce your weight and blood pressure thus keeping cholesterol levels well.

Pick up a sport or a game of your choice and stay active. Try doing 150 minutes of activity per week to achieve quick benefits.

Swelling is an indication

Check your legs, ankles and wrists for any kind of swelling. In case the swelling worsens consult your doctor.

Vaccinations

If you have heart issues do consider taking pneumonia and influenza vaccination.

Reduce your stress levels

You must have noticed if you are anxious your heart will beat faster. Too much of stress results in high blood pressure which can worsen the condition of your heart. Reduce your stress levels:

• Go for walks
• Hang out with friends
• Go on vacations
• Meditation and Yoga

A good sleep

Right bed and a right pillow induce a good sleep which can lower the heart problems.

These changes are some of the most beneficial points which you must include in your daily lifestyle for a healthy heart.

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