With a rapid increase in Cardiovascular diseases due to an unhealthy lifestyle and adulterated food, there is a need for a drastic shift towards a healthy and fit life. According to a health journal, The Lancet, in India, deaths due to cardiovascular diseases have surged to 2.8 million in 2016 from 1.3 million in 1990. Hence, there are some food and fitness-related measures that can be taken to keep your heart healthy.
What can be included in your Diet?
Nutrition for Cardiovascular health - Go for healthy fats: There are always myths about fats being bad for the body, but some fats such as Monounsaturated fats (like nuts, sesame oil, and chia seeds) and Polyunsaturated fats (like walnuts, corn oil, and soybean oil). In general, you should try to avoid Trans Fats. These fats are usually found in junk foods, cakes, etc.
- Opt for Whole Grains: Instead of white bread and meals, whole grain items should be taken as they consist of high fibers and complex carbs.
- Have plenty of Fruits and Vegetables: Always have fruits and vegetables in your diet as they contain fibers, vitamins, and minerals.
- Cook healthy Meat: To cut down the oil content in your meat, try baking, broiling or roasting it.
- Go high on Protein: Protein-rich food items like fish, eggs, nuts, beans, skinless poultry, etc. should be included in the diet.
What food should be avoided?
- Salt: Cut down the salt intake to not more than 5 grams a day as stated by WHO.
- Avoid Bad Fats: Avoid having saturated fats present in fatty meats, full cream milk, butter, etc. and trans fats as well, found in desserts, pizzas, etc.
- Avoid Artificial Sugar: Avoid having artificial sugar present in sodas, coffees, teas, cakes, ice creams, candies, etc. One should limit its intake.
- Avoid Alcohol: Alcohol consumption can increase Blood Pressure and cause weight gain, which may drastically result in heart failure.
How can Fitness be taken care of?
- Yoga: Being originated from India itself, yoga should be a part of your routine every day, especially Asana’s like Tadasana, Vrakshasana, Dhanurasana, Bhujangasana, etc. as well as Suryanamaskar.
- Cardio: Running, jogging, cycling are some exercises to raise your heart rate and is beneficial for your cardiovascular system. Regular cardio also lowers your blood pressure and cholesterol levels.
- Walking: especially brisk walking helps in boosting heart health and is easier on your joints than other types of exercises. Do as much walking as you can.
“To feel good from your head to your feet keep a healthy heartbeat”, therefore, regularly following the above-mentioned regime could lead to a healthy heart and a happy life.
