Heart disease is increasing in our country at an alarming rate. However, there are 7 basic health care tips that can prevent heart disease such as
(1) Controlling your portion size. To be clear, it’s not what you eat that is so important but how much you eat.
Putting too much on your plate or taking seconds can make you feel full and can add on unneeded and unnecessary calories.
Instead of filling up your plate, put only half on your plate and eat more low-calorie foods; nutritious foods such as fruits and vegetables, salads and less processed or refined foods.
(2) Choose Whole Grains
Whole grains are not only lower in calories, they are tasty and great sources of fiber and other nutrients; nutrients that regulate your blood pressure and keep your heart healthy and in good shape.
One easy way to add whole grains into your diet is by sprinkling flaxseed on your cereal or other foods such as toast.
In addition, you can grind flaxseed in a food processor and blend them into hot cereal or yogurt. Keep in mind, flaxseed is high in fiber and omega-3 fatty acids, which are effective in lowering your cholesterol.
Examples of grain products that are heart healthy are: high-fiber cereal, whole-grain bread and whole wheat flour.
(3) Eliminate Unhealthy Fats and Cholesterol from your Diet
This step is especially important because it will lower your risk of heart disease and reduce your blood cholesterol.
It is important to note that the best way to reduce unhealthy fats and cholesterol from your diet is to limit how much butter, shortening and butter you add when cooking or serving.
Another way to eliminate unhealthy fat is to trim fat off meat or choose lean meats.
In addition, instead of piling on butter on a baked potato, top your potato with low-fat yogurt.
(4) Low-fat Protein: a Better Choice
Instead of meats that are loaded with fat, choose fish, poultry, lean meant, egg whites or egg substitutes and low-fat dairy products.
Fish is a better choice than meat and healthier for your heart.
Salmon, herring, walnuts, soybeans and canola oil are not only healthy and tasty but contain good amounts of omega-3 fatty acids.
Other substitutes for meat are peas, beans, lentils.
(5) An Occasional Treat is O.K.
Every now and then it is important to give yourself a treat. However, be careful that it doesn’t happen too often.
Treat yourself to a candy bar, a muffin or a tasty snack bar.
Everyone needs a treat now and then and
A snack will also keep you motivated on eating a healthier diet.
(6) Don’t Forget a Checkup!
Getting a regular checkup at least once a year, is important because it can detect any risks that may be on the horizon.
Regular screening is one of the best ways to prevent heart disease and
It may also prevent other health concerns such as diabetes.
(7) Reduce your Stress
Everyone has stress in their life; however, there are things you and I can do that can reduce stress such as
Regular exercise like walking or bicycling.
Yoga, deep breathing exercises, meditation or
Creating a spot where you can be alone for a while; a spot where you can rest.
To conclude, heart disease is a health disorder no one wants; however, there are several things you can do that will prevent heart disease. Try one or more of the above ways and enjoy a healthy heart! Stay heart healthy by following the above guidelines such as eating nutritious foods and regularly exercising. In order to stay active and healthy in emergency you must have apply for Ehic Card.