According to the American Heart Association, one in every three women is living with heart disease. So, it is essential to take care if your heart. Manjari Chandra, Senior Consultant, Nutrition, Max Healthcare, briefs you about the lifestyle modifications which you can follow.
Written By: Editorial Team | Published : September 11, 2018 10:18 AM IST
According to the World Health Organization (WHO) estimates, cardiovascular diseases kill 17.3 million people around the globe every year out of which, women account for 8.6 million or nearly half of these deaths. "Factors such as diabetes, high blood pressure, high cholesterol along with family history of the Cardiovascular disease (CVD), smoking, alcohol and poor dietary habits are primarily responsible for this rise in the figures. Your cholesterol and BP have a direct effect on the health of your coronary arteries (that supply blood to the heart muscle) and hence on the condition of your heart," says Manjari Chandra, Senior Consultant, Nutrition, Max Healthcare.
Chandra lists a few preventive measures which can help you to save your heart, keep it healthy and prevent cardiovascular diseases. Read it carefully!
Increase your physical activity to at least 30 minutes of moderate intensity exercise, most days of the week.
Limit alcohol and quit smoking and maintain a healthy weight.
To lower your risk for heart disease and stroke, heart-healthy eating is an important way. Eat a variety of fruits and vegetables, they help you control your weight, cholesterol and blood pressure. Eat a minimum of 3 servings of fruit and 6 servings of vegetables in the day (A serving size is 100 grams). Eat fruits whole with the skin intact. Do not de-skin or juice the fruits.
Eat vegetables raw and as salad wherever it is possible for you. Eat vegetables which contain a lot of fibre and that are in all colours - greens, orange, red and yellow.
Include whole grains in your diet like oats, broken wheat, lentils, whole cereals, soybean, ragi, buckwheat and corn. Snack on healthy nuts such as walnuts, almonds, dates and apricots.
Include half a teaspoon of flaxseed in your daily diet. It will be beneficial for your heart.
Eat oily fish containing omega-3 fatty acids (for example, salmon, trout and herring) twice a week.
Select fat-free and low-fat dairy products.
Avoid foods containing hydrogenated vegetable oils to reduce trans fat in your diet such as cakes, croissants, cookies and salad dressings.
Cut down on beverages and foods with added sugars. Limit your consumption of salty foods, packed and tinned food, chips, sauces, pickles and spreads. Eat small portions and don't go overboard. Keeping your heart pumping blood efficiently is very important for the health of vital organs and overall well-being. Do make these lifestyle modifications and live a healthy and a hearty life.
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