Follow these quick and easy tips to keep your Heart-Healthy in 30minutes a day.Now think about some of the mundane things you do for 30min every day. Watch soap operas? Sit in the traffic? Surf boring sites on the internet? Wouldn’t you rather spend that time helping to ensure a long, fit, heart happy existence? There are simple key areas, which can be easy health boosting tactics- and they will take only 30 minutes a day.
EAT SMART a nutritious diet needn’t to be costly, or time consuming if you follow simple rules.
1) STICK TO 5 FOOD GROUPS.
Proteins: - nuts & fish particularly cold water ocean species, are rich in omega-3 fatty acids that keep heart rhythm steady and discourage blood clotting. Eat white meats, beans and egg white. For vegetarians, there are fewer sources of omega fatty acids, but walnuts, lentils, and flax seeds.
Good Fats: - Olive oil, soya oil, nuts and nuts peanut butter are full of monounsaturated fat that, unlike the hydrogenated fats of many bakery products, margarines and other processed foods, increase good high-density lipoprotein cholesterol levels and cut the bad low-density lipoprotein levels.
Fruits and vegetables: - These are rich in cholesterol-lowering phytosterols, antioxidants, and other ingredient such as folate (found in peas, broccoli, and bananas), which cuts homocystetein, and isoflavanoes(found in soya and chick peas), which reduces arterial inflammation. Aim for nine servings a day –of various types and colors for different nutrients- to really boost your heart.
Whole grains: - Go for two to four servings a day of whole meal or multi-grain bread, whole meal pastas and cereals or barley or bulgar wheat. Switching from refined grains completely could slash your heart-attack risk 30%.
Dairy Foods:- They provide essential Vit B and calcium- but skimmed milk and reduced fat products, no more than three times daily, to avoid too much saturated fat.
2) Eat whole, Not processed, Food – Processed food are designed for long shelf lives, and are loaded with sugar and “bad fats”, plus three quarters of our daily salt intake (too much has been linked with high blood pressure).
3) Watch your portions: - However well you eat, you have to avoid consuming too much- excess fat, particularly around tummy, is released into the blood system as artery-clogging fatty acids. Portions sizes of ready meals takeaways have increased dramatically in the past 20yrs as we’ve got used to eating more than we need. Use smaller plates to cut your intake up to 25%. Don’t eat too quickly- one study found that this doubles your risk of being overweight, perhaps body doesn’t have time to tell you it’s full.
4) Take cooking short cuts: - A) Keep kitchen stocked with healthy basics to supercharger packed soups, by adding beans, or carrots, or boost salad with extra nuts. B) Cook in cast-iron pans. It can double the iron content of scrambled eggs, for ex which helps the delivery of Oxygen to heart muscles. C) Use lots of ready-prepared fruit and vegetables, fresh or frozen.
5) Be smart When Eating out: - Restaurant food often comes in big, fat-and- sugar-laden portions. Value for money, you might think, but: A) Have a snack, such as fruit an hour before food so you don’t over eat. B) Avoid bread basket it can represent 550 calories of refined carbohydrates and saturated fats (if you have butter). C) Ask for sauces and dressings separately so they don’t smother your food. D) Order two starters instead of main course- one protein based and the other vegetable. Share main course with family member or friend accompanying you. E) Avoid “au jus” sauces. They are made of meat juices, i.e melted fat.
6) Take supplements: you shouldn’t rely on pills to meet your nutritional needs, but a daily multivitamin can fill in, if there are gaps in your diet. Make sure it has 100% of the recommended dietary allowances of the B Vitamin 1,2,3,6 and 12. Folic acid, and Vitamin C, D and E to cut inflammation and homocysteine levels.
GET ACTIVE: - Regular exercises brings down blood pressure, makes heart pumping more efficiency and reduce insulin resistance, which can lead to heart attack and stroke. Stretch whenever you can it promotes circulation and encourages efficient nutrients transport in muscles
7) DON’T WORRY BE HAPPY: Laughter relaxes blood vessels. A) Banish anger: it makes arteries constrict, the heart rate soar & the blood sticker and more likely to clot. B) Focus and finish: Don’t try to do too much complete one job and then move to the next. C) Get enough sleep. D) Take a news break. E) Listen to joyful music.
8) PURGE THE POISONS: The following pollutants are particularly bad for your heart : Tobacco, Air pollution, Noise, Respiratory infections, Dental Plaques.
Follow these tips and after few weeks you will start to see an impact on your blood pressure, weight, cholesterol levels and other heart measures. And unlike statins, beta blockers, or other drugs, preventive life style measure like these rarely have isolated actions. They will make you fitter, happier and protect you against a range of medical problems unconnected to your heart.