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How to have a healthy heart – 11 diet and lifestyle tips

How to have a healthy heart – 11 diet and lifestyle tips | Nutrition and Diabetes | Scoop.it
How to have a healthy heart?WikiYeah introduces top 11 diet and lifestyle tips to increase heart health naturally and safely

Via Vanessa Tan
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Vanessa Tan's curator insight, August 30, 2014 1:22 PM

Want to know how to have a healthy heart? Wikiyeah.com introduces top 11 useful diet and lifestyle tips to help you improve heart health naturally. Check out now!

How To Have A Healthy Heart – 11 Diet & Lifestyle Tips

1. Limit Solid Fat

Reduce the amount of solid fats like butter, margarine, or shortening you add to food when cooking or serving. Instead of cooking with butter, for example, flavor your dishes with herbs or lemon juice. You could also limit solid fat by trimming fat off your meat or choosing leaner proteins.

2. Change Your Habits

The best way to avoid saturated or trans fats is to change your lifestyle practices. Instead of chips, snack on fruit or vegetables. Challenge yourself to cook with a limited amount of butter. At restaurants, ask that sauces or dressings be put on the side—or left off altogether. [See: how to increase brain power]

3. Substitute

The next tip on how to have a healthy heart is to substitute certain foods with other proper ones. Swap out high-fat foods for their lower-fat counterparts. Top your baked potato, for example, with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. When cooking, use liquid oils like canola, olive, safflower, or sunflower, and substitute two egg whites for one whole egg in a recipe.

4. Be Label-Savvy

Check food labels on any prepared foods. Many snacks, even those labeled “reduced fat,” might be made with oils containing trans fats. One clue that a food has some trans fat is the phrase “partially hydrogenated.” And look for hidden fat; refried beans might contain lard, or breakfast cereals might have significant amounts of fat. [Read: how to lower your cholesterol naturally]

 5. Drink A Little Alcohol A Day To Keep Heart Disease Away

“For women, just one glass of alcohol a day and, for men, up to two glasses a day could reduce the risk of heart disease.Alcohol might help the heart by enhancing levels of HDL cholesterol. But bear in mind: More is not merrier. Moderation is the key. Alcohol also has calories, and too much could cause high blood pressure, worsen heart failure, and cause heart rhythm abnormalities.”

6. Weight Training For A Healthy Heart

Strength training reduces your percentage of body fat, keeps your weight down, and increases your muscle mass and endurance for aerobic exercise. Do some weight training with free weights about two times per week, making sure to focus on both your upper and lower body. As your aerobic capacity improves through strength training, your good HDL cholesterol levels will increase. [Read: how to improve digestion naturally]

7. Measure Your Waist Size To Gauge Your Heart Health

Take a tape measure and measure your middle. If your waist size is more than 35 inches in females or more than 40 inches in males, this might tell you that you are at promoted risk for heart disease as well as type 2 diabetes.

The best manner to make a dent in that spare tire? Get serious about being more active and get rid of simple sugar and white-floured foods in your diet, adding that these foods tend to take up residence right around the middle.

8. Reduce Salt Consumption

How to have a healthy heart? High blood pressure is a major risk factor for heart disease, and reducing salt intake could help lower blood pressure. Cook with herbs in place of salt, and make sure you read food labels to see just how much salt is in prepared foods. Aim for less than 2.3 grams, about a teaspoonof salt a day. And keep up the good work when you are dining out. Ask for the sauce and salad dressings on the side because restaurant food tends to be heavily salted. [Read: healthy eating habits]

9. Sleep Well

People who sleep fewer than seven hours a night have higher blood pressure and higher levels of the stress hormone cortisol, making the arteries more vulnerable to plaque buildup. In fact, the latest research shows that people who do not get enough sleep are more than twice as likely as others to die of heart disease. Try to avoid caffeine after noon, and develop a stress-free wind-down ritual before bed. Hint? Take a bath, and don’t pay your bills right before bed.

 10. Kick The Habit

When it comes to how to have a healthy heart, a good lifestyle is a must. Smoking is bad for your body and your heart is no exception. The nasty habit could raise your blood pressure, narrow your blood vessels, wreak havoc on your ration of “good” cholesterol to “bad” cholesterol and put you at higher risk if blood clots that cause heart attacks and strokes. The good news: Even if you have been a long term smoker, you could substantially cut your risk of premature death by quitting today. Now, I know it’s not a magic spell, even people with a potential willpower fall to the mighty cause of quitting smoking and that’s understandable, it’s called addiction for a reason, remember? So don’t have unnecessarily large expectations from yourself. Begin with a plan. Try lowering down your cigarette count to five a day and then weekly cut down one cigarette from that number.  Thanks to the ever growing medical science there are options available for the chain smokers. Start with a nicotine gum or consult your doctor for what’s the best way for you! [See: daily healthy living tips]

11. The Rainbow Connection

How colorful is your diet? If it is bursting with greens, reds, yellows and oranges, chances are you are eating the recommended five or more servings of fruits and vegetables a day. But most of us are not. And that’s too bad because these are filled with antioxidants- potent substances that fight cancer, head off hear diseases and protect against a variety of other chronic ailments.

Ten foods rich in antioxidants contain Spinach, Blueberries, Strawberries, Broccoli, Prunes, Tea, Grape juice, Cranberries, Brussels sprouts, Kale. [Read: foods highest in vitamin A]

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Physical Activity for Older Adults

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Diet Tips: 37 Secrets from Nutritionists | Reader's Digest

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