There is a lot of advice flying around about what makes for a healthy heart and while ideas may come and go the evidence consistently points to the seven important factors that helps to keep the heart healthy.
Firstly reduce fat. A certain amount of fat is good for a well balanced diet but reduce the amount of fat and the type of fat you eat. Saturated fat affects blood cholesterol levels, so try to eat less full fat dairy products,cakes,cookies,pastries and burgers and replace with monosaturated fats such as olive and rapeseed oil,nuts and avocado pears. Polyunsaturated fats in small amount helps reduce cholesterol so oily fish (salmon,sardines) andoils like sunflower, corn and soya oil are good.
Secondly eat less salt. Eating too much salt has been linked to high blood pressure. A reccomended level is 6 gm a day. Put less in cooking and try not to add any salt at the table.
Thirdly my dear friends exercise regularly because regular exercise improve the heart functions and lowers the blood pressure and the blood cholesterol as well. So it is advised clinically as well that a 30 minutes of moderate exercise every day is reccomended.
Fourthly keep your weight down. Too many calories, fatty foods and being overweight is very bad for your health. It puts extra stresses and strain on your heart, makes you feel lethargic and de-energised and affects your self image and confidence. Try eating more fruit and vegetables, less sugary foods, eat more unrefined carbohydrates such as seed breads, wholegrain cereals andpasta. So called soluble fibre may also be helpful in reducing cholesterol so eat oats, beans and pulses such as kidney beans, peas and baked beans.
Fifthly, stop smoking. Quit smoking because it cuts down your chances of getting heart and respiratory diseases.
Sixthly think of changing your lifestyle rather than dieting.
Firstly reduce fat. A certain amount of fat is good for a well balanced diet but reduce the amount of fat and the type of fat you eat. Saturated fat affects blood cholesterol levels, so try to eat less full fat dairy products,cakes,cookies,pastries and burgers and replace with monosaturated fats such as olive and rapeseed oil,nuts and avocado pears. Polyunsaturated fats in small amount helps reduce cholesterol so oily fish (salmon,sardines) andoils like sunflower, corn and soya oil are good.
Secondly eat less salt. Eating too much salt has been linked to high blood pressure. A reccomended level is 6 gm a day. Put less in cooking and try not to add any salt at the table.
Thirdly my dear friends exercise regularly because regular exercise improve the heart functions and lowers the blood pressure and the blood cholesterol as well. So it is advised clinically as well that a 30 minutes of moderate exercise every day is reccomended.
Fourthly keep your weight down. Too many calories, fatty foods and being overweight is very bad for your health. It puts extra stresses and strain on your heart, makes you feel lethargic and de-energised and affects your self image and confidence. Try eating more fruit and vegetables, less sugary foods, eat more unrefined carbohydrates such as seed breads, wholegrain cereals andpasta. So called soluble fibre may also be helpful in reducing cholesterol so eat oats, beans and pulses such as kidney beans, peas and baked beans.
Fifthly, stop smoking. Quit smoking because it cuts down your chances of getting heart and respiratory diseases.
Sixthly think of changing your lifestyle rather than dieting.
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