Hi,fellow bloggers,today i decided to post something different.Today i'll post a brief review on healthy diet & helthy living related to the heart. THE MAJOR RISK FACTORS OF HEART DISEASE:1.SMOKING
2.INCREASED CHOLESTEROL
3.STRESS & EXCESSIVE STRAIN
4.HIGH BLOOD PRESSURE
5.FAMILY HISTORY
6.LACK OF EXERCISE
SMOKING :A MAJOR RISK FACTOR FOR HEART DISEASE NAMELY CORONARY HEART DISEASE.This factor is definitely in our hands to control,albeit a little difficult.please refer to my previous post for further information on this.
cholesterol is a normal component of our body. It has beneficial roles to play like synthesis of hormones & nerve cells.but when it is present in excess ,cholesterol gets deposited in the blood vessels[atheromatous plaques],narrows the blood vessel lumen,thus decreasing the blood flow to several organs,mainly the heart.This is called atherosclerosis.
HEALTHY DIET FOR THE HEART:THIS SECTION IS VERY IMPORTANT.
1.Take plenty of fruits,green leafy vegetables,legumes etc.These are rich in vitamins,minerals,anti-oxidants.Try to take at least 5-6 servings per day.
2.Limit the amount of fat intake to less than 30%of total calorie intake.Limit saturated fat[present in red meats ,butter] to less than 10% of total calorie intake.
3.Increase the amount of poly-unsaturated fatty acid intake[start using safflower oil,sunflower oil,canola oil,olive oil etc,try to avoid coconut oil,palm oil]
4.Reduce the intake of cholesterol to less than 300mg/day[red meat,butter & other dairy products]
5Go for chicken ,turkey,fish,AVOID RED MEAT.
6.Reduce the consumption of ice-cream,cream filled cakes[these are loaden with fats]
6.Reduce the amount of salt intake.[don't take table salts,soy sauce etc]
7.AVOID EXCESSIVE ALCOHOL CONSUMPTION.
EXCERCISE :EXERCISE SHOULD BE A PART OF DAILY REGIMEN OF EVERY INDIVIDUAL'S LIFE.This does not mean excessive exercise,just simple aerobic exercise like walkinf,jogging,swimming for 30-60 minutes is more than enough.It plays a role in reducing the bad cholesterol[LDL].Furthermore it has a role to play in reducing stress and anxiety.
HIGH BLOOD PRESSURE:if one follows the diet mentioned above it is also protective for high blood pressure.Although individuals ,who have been diagnosed to be hypertensive should remain under close follow up and follow the advices provided by his/her doctor.
STRESS:This is a part & parcel of our day to day life.We have to tackle this comehow.Counselling may help.I would suggest just relax a bit,don't run after your ambitions too much.Everything will happen when the time comes.
Family history:we can't do much about this,can we?
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