Keep Your Heart Healthy: 5 Simple Tips by Khadijah- Essential Health Portal

    بسم الله الرحمن الرحيم  

Keep Your Heart Healthy:

You Can't Beat a Healthy Heart 💝

No Beauty Shines Brighter Than a Healthy Heart


9 out of 10 people have at least one risk factor for heart disease, which is our second leading cause of death. But the power of prevention is in your hands. So, lifestyle is the cornerstone for prevention and for treatment,
as well as an adjunct to medication.

I offer you my 5 top tips for a healthy heart, starting with food.

TIP # 1
Try and keep a healthy diet that's low in fat, low in sodium or salt, and high in fiber.

Eat lots of fresh fruits and vegetables and whole grains to get your fiber, for the purpose to keep your blood pressure low/normal.

Avoid: salt, and try to stay away from fried foods and processed foods as much as possible. These foods cause high blood pressure.

A few things to look for:

1. A low-sodium food contains 200 milligrams or less per serving. Limit your total daily sodium intake to between 1,200 to 1,500 milligrams, or about half a teaspoon.

2. For trans fats, the label should read zero. But beware, some foods may contain trans fat in the ingredient list without showing up on the label. So avoid foods containing partially hydrogenated oils and shortenings.

3. Limit your total fat to no more than 30 percent of your total calories for the whole day, which includes healthy fats like omega-3S.

4. For fiber, you need 21 grams per day, so reach for fruits and veggies in their solid form, as well as whole-grain cereals and bread.

TIP # 2
It is highly recommended to avoid smoking
Absolutely, If you don't smoke, you don't want to start. And if you do smoke, you want to quit. Smoking is related to about one in five deaths from heart disease.
It can damage blood vessels, decrease the amount of oxygen to the heart and boost blood pressure.

TIP # 3
It is advised to keep an active lifestyle.
For some people, that means going to the gym regularly. Thirty minutes of moderate activity, meaning your heart rate is elevated is recommended every day.

TIP # 4
You must maintain a healthy body weight. 
We do know that a healthy body weight is important for reducing your risk of heart attack and stroke, and it helps You must maintain a healthy body keep your blood pressure under control. When it comes to waist circumference, men should not exceed 102 centimeters, and women should not exceed 88 centimeters.

TIP # 5
Reduce your stress
"External stress can put internal stress" like oxidative stress in a way. your brain sends out different hormones when you're stressed. 
Approaches that have been shown to work include meditation, exercise and healthy eating, and laughter, which leads to living a longer and healthier life.

Remedy of Kalonji seeds for a healthy heart

Kalonji removes any blockage in arteries and blood circulates normally. Kalonji is also beneficial for overall heart health.

Treatment: Take a pinch of kalonji seeds with two garlic cloves, chewed or swallowed together with lukewarm water in the morning on an empty stomach.

Live With A Healthy Heart  💗

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