हिंदी
Focusing on the small details of daily life that frequently go unnoticed is essential since our cardiovascular health is declining and young people are having more heart attacks. Setting boundaries and avoiding destructive habits and addictions that are steadily poisoning our hearts are essential for maintaining a healthy heart.
According to the WHO, bad nutrition, physical inactivity, cigarette use, and harmful alcohol consumption are the usual causes of heart disease and stroke. Heart attacks and other illnesses are more likely to affect those with high blood pressure, elevated blood glucose, elevated blood lipids, and overweight and obesity.
For optimal heart health, one must adhere to the following five dos and don’ts:
1. Consume home-cooked food to get healthy fat
You must eat food that has been traditionally prepared at home if you wish to include healthy fat in your diet. Omega-3 capsules and other similar supplements do not have a monopoly on healthy fat; this fat should come from conventional or healthy cooking methods. Ghee, nuts, legumes, grains, veggies, and fruits are all healthy meal choices when combined.
2. Do not air fry; instead, cook in ghee or cold-pressed oil.
Deep frying is still the preferred method of cooking; air frying is not. If you believe that air frying makes mathri, samosa, and pooris healthier, you are mistaken. As we do not feel satisfied after eating these meals, we could end up eating more of them. If you consume deep-fried food, you will experience strong satiety, eat considerably less, and consume fewer calories.
3. Always make time for exercising
The best medicine for your heart is exercise, thus everyone’s weekly schedule needs to include strength training. Before beginning an exercise program, many people wait for a heart attack or for their heart condition to deteriorate. It is just as crucial as a balanced diet. Weekly suggested time is 150 minutes. Stretching and resistance training are also significant in addition to simply walking. Additionally, it will regulate blood pressure, cholesterol, and other similar problems.
4. Abstain from alcohol and smoking.
Alcohol and smoking are bad for your heart. Simply put, they are unhealthy. Alcohol and all types of cigarettes are terrible for your bones, heart, brain, body, and overall health.
5. Prevent pollution and packaged food
The three Ps—packaged food, pollution, and poor urban planning—are all harmful for your heart. Our heart, lungs, kidneys, brain, liver, and bones all suffer when we continue to breathe air with high levels of particulate pollution because numerous metabolic systems in our body are not functioning at their best. The more ultra-processed commercial foods you consume, the worse they are for your heart. Foods and beverages that are ready to consume must be avoided.
