10 Tips for Heart Health.

10 Tips for Heart Health

Given that it’s largely preventable, heart disease, In reality, heart disease is the number-one killer worldwide. In the United States, it causes one in three deaths annually.
Granted, preventing heart disease is more complicated than consuming vitamin C to stop scurvy, and it will require changes, for many, in their diets and exercise routines. But they are not as hard as you think. Make heart health a priority by following these ten easy tips:
10 Tips for Heart Health
1. Maintain normal blood pressure. Hypertension, a condition that often goes untreated, is the biggest risk factor. If you’re on medication, stick with it, monitor blood pressure, and keep follow-up doctor’s appointments.
2. Stay away from tobacco smoke. It elevates the risk of heart disease by a factor of two to four. Far more smokers die of heart disease than lung disease.
3. Skip the sugar. Fats have been unfairly demonized, though the only one that seems to be really bad is manmade trans fats (also called hydrogenated fats). A new study found that Americans consume more sugar than they ought to and that the higher the sugar intake the greater the risk of cardiovascular death. Substitute water or unsweetened herb tea for sodas and juice. Have fruit instead of candy and baked good. If you steer clear of processed foods (vehicles for sugar, refined carbs, and trans fats), you’ll be fine.
4. Eat real food–vegetables, fruit, nuts, and moderate amounts of whole grains. A weekly serving of fatty fish, which is rich in omega-3 fatty acids, reduces the risk of fatal coronary heart disease. Supplementation with fish oil may protect against cardiac death in people with heart disease.
5. Get off the couch! While physical inactivity inflates the heart disease risk, regular exercise reduces it. Heroics are not required. One study judged brisk walking equivalent to running in reducing three conditions that elevate heart disease risk: hypertension, elevated blood cholesterol, and diabetes.
6. Go outdoors. Sunlight’s ultraviolet light triggers the skin’s vitamin D production and seems to affect arteries to lower blood pressure. Ten-to-fifteen-minute exposures make plenty of vitamin D. Although low vitamin D levels have been linked with cardiovascular disease, the evidence that supplementation might reduce heart disease risk remains inconclusive.
7. Get a grip on stress. Stressing out elevates hormones such as epinephrine (a.k.a., adrenaline) and cortisol. As a result, heart rate and blood pressure climb, platelets become stickier (increasing the risk of clots within blood vessels), and blood glucose increases. Over time, the risk rises for heart disease and associated conditions such as atherosclerosis, hypertension, and diabetes.
8. Sleep sufficiently. Studies link overwork and insufficient sleep with great odds of cardiovascular disease and heart attack.
9. Maintain a healthy weight. Being overweight or obese can hurt the heart. Eating light, staying active, sleeping enough, and avoiding undue stress all help.
10. Use heart-friendly culinary herbs and spices in lieu of salt, which can increase blood pressure. Italian seasonings such as oregano, thyme, and rosemary are high in antioxidants, which counter oxidative stress (a risk factor for heart disease and many other diseases). Garlic has a number of cardiovascular benefits. It may lower LDL cholesterol (and definitely protects it from oxidizing), normalizes high blood pressure, and inhibits platelets from clotting. more  

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Nowadays ECO test is the cheap and best and bit costlier will be CT scan, gives accurate results. more  
Dear Sir, I go for walk daily for 40 minutes at 120 steps /minute ,Yog Asanas for one hour daily pranayam but not regularly,,I am a vgetarian ,non drinker ,non smoker,andi use stevia instead of sugar for the 5-6 cups of tea which I drink daily. Sweets not more than once a week. Thyroid is ok .In fact no other blood /urine report is abnormal. more  
Very good information Sir. With your permission may I add the following against your few points. 1A. Normal Blood pressure is 110-140 and 70-90 plus minus five depending on age, weather & other conditions. 2A. Also stay away from regular ans excess alcohol. If habitual reduce to 1-1.5 pegs. 3A. Instead of white sugar, take minimal of natural brown sugar like Gur, Bura, Khand, honey. Take your tea and coffee preferable with no/least milk and sugar. 3B. Fat/Oils: Of late it has been found that more safe oils/fats are grass fed cows/buffalo ghee, mustard oil, coconut oil and olive oil. However one should rotate them or take them in different food every day/week. Avoid processed vegetable oils. 4A. Eat FRESH real food–vegetables, fruit, nuts, and moderate amounts of whole grains. Avoid Canned/tinned/processed food. 4B. For Omega 3 vegetarian can take grind seeds of flax, chia, hemp, beans; soya been and its products; sea weeds, walnuts, leafy greens-spinach, broccoli rabe, collards, kale and grape leaves, cauliflower, berries, cherries, wild rice, cloves, mangoes, honeydew/musk melon; soybean, canola, wheat germ, olive, rapseed & walnut oils are also good sources of Omega 3. 4C. For non-vegetarians Oil of Salmon, tuna, cod lever, mackerel, herring, white fish & other fish/seafood like sardine, shrimps, crabs, oysters eggs also have good amount of omega-3 fatty acids. Salmon also helps to balance the omega-6 in your body. 5A. Include yoga, pranayama 6A. Exposure of about 30-45 minutes in sunlight preferably in early morning or in evening. Avoid strong sunlight on noon in summers. 7A. Though there are many techniques of stress reduction. However the simplest being a.Keep busy in interesting work, hobbies, interests, b.Keep away from negative people, bad company, c.Have few good friends who can give personal company, d.Develop/expand your hobbies, interests, e.Become vegetarian, f.Help others, g.Worship, pray and religious activities. 8A. 6-8 hours of sleep. Early to bed and early to rise, after minimum 3 hours of dinner, switch off TV, computer, mobile phone well before sleep. 9A. Weight: Body mass index (weight in Kg divided by height in meter square) less than 25. Also keep maximum abdominal size less than by 4 inches from chest size/both hip size. If not please ensure not more than the last two. 10A. Besides garlic- onion, ginger, lemon, citric fruits, cinnamon, black pepper, cardamom, turmeric, Dhania, Ajwain, tulsi leaves are also helpful. 11. Keep your gut health good. Take care of acidity, gas, loose motions, constipation, amoebysis preferably by diet and natural products. May God give you a century of healthy life. more  
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