hamburger icon
A
अ
Read in Hindi
  • Home
  • News
  • Tips for a healthy, happy heart

Tips for a healthy, happy heart

A healthy heart is the key to a healthy life. Keep your heart in top shape with these tips from a nutritionist.

WrittenBy

Written By: Upneet Pansare | Updated : September 27, 2018 3:31 PM IST

thehealthsite.com top news

Keep your heart happy and healthy by simply keeping an optimistic outlook towards life. © Shutterstock

Want a healthy, happy heart? Studies suggest that stress, bad diet and lifestyle habits can increase blood pressure and blood cholesterol. It is imperative to indulge in activities to get the stress levels down. Nutritionist Karishma Chawla says you MUST make sure you exercise and do yoga and meditation regularly.

Regular exercise: Your muscles only increase with use and a mix of strength training (anaerobic) and cardiovascular (aerobic) is beneficial to the body. Regular exercise helps in the uptake of oxygen supply to muscles, decrease in body fat percentage, increase in bone density and it also reduces blood pressure, lowers triglycerides and raises the level of good cholesterol. Not to forget exercising helps release happy hormones that contribute towards a happy heart.

The most efficient way to exercise is to make it a part of your daily life

Also Read

Instead of driving to the store or work, walk

Take the stairs instead of the elevator

Learn a sport

Go for a run or walk or gym to catch up with a friend instead of lunch or coffee

Nutrition rules for a healthy heart

  1. Reduction of weight if overweight or obese
  2. Reduction in the intake of total fat, saturated fat and cholesterol
  3. Lifestyle changes physical exercise, moderation in alcohol intake, no smoking, restricting coffee
  4. Consuming a balanced diet comprising complex carbohydrates (whole grains, legumes), lean protein(low-fat milk and milk products, egg whites and lean meat like chicken), good fibre (low GI fruits and vegetables), and good fats (omega 3)
  5. Incorporate foods to boost immunity like poultry, beans, chickpeas, almonds, peas, mushrooms.
  6. Intake of antioxidant-rich foods, green leafy veggies, broccoli, parsley, bell peppers, papaya, asparagus and cauliflower.

Foods to avoid

  1. Foods rich in cholesterol: Mutton, pork, ham, sausages, lamb, egg- yellow, glandular meat- brain, liver and kidneys, ice-cream, butter
  2. Refined carbohydrates: Maida, white rice and sugar
  3. High-sodium foods: Pickles, cheese, salted butter, salted nuts, potato chips, cured meats.
Add The Health Site as a Preferred Source Add The Health Site as a Preferred Source
Upneet Pansare

Upneet Pansare

This author once took a quiz to see how addicted she was to the Internet & social media & the result was 100%. Thankfully, she gets paid to do what she loves the most. The other things she wishes she was getting paid for include eating good food, cooking, ... Read More