7 tips to keep the heart healthy

Non- 7 tips to keep the heart healthy Heart disease is one of the leading causes of premature death worldwide. Lately, even in the age group of 30-40 years, many people are suffering from heart disease. To prevent this problem, our way of life must be heart-friendly. It is possible to prevent heart disease easily if the seven tips are followed properly. Eating habits Need to develop heart-friendly healthy eating habits. Fatty foods such as red meat (beef), liver, brain, large shrimp heads, ghee-butter, dalda and foods made with these should be avoided. Trans-fats are harmful fats. Harmful trans-fats are made from edible oils at high temperatures. Due to this, the rate of this harmful ingredient in bakery food and fast food is relatively high. Repeated use of the same oil at home turns it into trans-fat. Omega-3 fat-rich beneficial fatty foods are heart-friendly. These foods are fish and fish oil, nuts and seeds, almond oil, olive oil. Fibrous foods should also be eaten in large quantities. Barley, corn, red flour bread, fresh vegetables, fruits and salads are fibrous foods. Make a list of your own, not a diet chart made by others.

1. Salt is limited A person should not eat more than 6 grams, i.e. about 1 teaspoon of salt throughout the day. So eliminate excess salt. Excessive salty foods such as processed meats, pickles, cheese, sauces, soy sauce, salted chanachur or nuts should also be eaten sparingly.

2. Not smoking and drinking Decide to quit smoking and any tobacco such as jorda, gul etc. forever. Indirect smoking is also harmful. Alcohol should also be given up.

3. Get rid of excess weight Adjust your weight according to height. Make sure that the abdomen does not grow.

4. Stay active Take some time out and exercise every day. 30 minutes a day is enough. In addition to walking, you can do cycling, swimming, sports. It will refresh the mind as well as the body will be fine.

5. Get to know yourself Touching the age of forty should be checked regularly. Diabetes, high blood pressure, blood cholesterol levels are among them. High blood pressure is the silent killer. So do not neglect it. Control blood pressure by taking regular medication. Check your blood sugar every year. If diabetes is caught, it must be controlled. Check your blood cholesterol levels. If you have high levels of 'bad' cholesterol or LDL, you should try to reduce it and increase your 'good' cholesterol or HDL levels. Blood fats are controlled by changing diet, exercising regularly and taking medication as needed.

6. Want enough sleep To avoid heart disease, a healthy person needs seven to eight hours of uninterrupted sleep daily. So quit the habit of waking up at night. Try to recover by nine o'clock at night.

7. Stay calm Excessive stress and anxiety increase the risk of heart disease. You can do hobbies to reduce stress. Take occasional breaks from work. The mind is cheerful when you go somewhere. Apart from this, meditation or yoga, reading books, listening to music, watching movies also refreshes the mind.