how to maintain a healthy heart

Maintain a healthy heart

The American Heart Association in some years back suggested two suggestion to reduce the risk of cardiovascular diseases:

·         Minimize the consumption of dietary sources of saturated fats and cholesterol, such as beef, pork, eggs, butter, cheeses and ice cream.

·         Replace animal based saturated fats like butter, bacon, margarine, etc) with poly unsaturated vegetable oils such olive oil, soya bean oil, sunflower, wheat germ oils, etc

Other suggestions to maintain a healthy heart include:

·         Eat at least six portions of fresh fruits daily

·         Eat vegetable salad daily with little or no cream

·         Eat legumes like 3-4 times a week

·         Reduce intake of white bread and refined pasta

·         Reduce salt and sugar consumption

·         Avoid tobacco and coffee. Coffee especially can trigger coronary events like angina or myocardial infarction in sensitive individuals. Coffee also increases cholesterol levels in the blood.

·         Perform physical exercise for at least 30 minutes daily. If you cant do it daily, make sure you observe it not less than 4times a week.

·         Watch your abdomen. Waist size is an indicator of total body fat. Take up a measuring tape and measure your waist circumference. A waist circumference that measures over 120cm in men, or 88cm in women can lead to a greater risk of type 2 diabetes and cholesterol deposits in the arteries. So, a weight control program should be started.

Facts:

·         It has been proven that regular consumption of foods rich in antioxidants vitamins such as fruits and vegetables reduce risk of heart diseases

·         Coenzyme Q10 or ubiquinone can be taken as supplements. It helps the heart muscle to function optimally. It also promotes heart recovery after infarction.

·         Meat consumption increases the risk of fatal heart attacks

·         Oils used in frying get saturated by forming trans fatty acids that promotes atherosclerosis. Frying with butter is more harmful because it involves saturated fat, this is harmful to the arteries

·         Various studies show that regular drinking of milk is a heart disease risk factor. Not only fat content but the protein and lactose are not friendly to the heart. This advice mainly goes to the adults who are at risk of developing cardiovascular problem. Milk should be taken in small quantity.

·         The more salt one consumes the higher the risk of hypertension, which promotes heart disease.