CHECK YOUR FAMILY HISTORY:
It’s more likely that you would be at risk from heart disease, if any of your family members or a close relative has diseases of the heart. You automatically follow under the risk radar
KEEP A TAB OF WHAT YOU EAT:
Balanced diet is the key. Avoid fatty food items, especially food rich in Saturated Fatty acids and sugar.
Checklist
- Avoid dairy products
- Avoid cakes, biscuits, chocolates, ice cream, pastries, burger, French fries(Keep consumption to minimum)
- Eat whole fruit
- Intake green leafy vegetables
- Cut down on tea/coffee
- Fish rich in oil is good for the heart
- Eat a clove of raw garlic every day
- CUT DOWN ON SALT (Too much salt means high blood pressure – avoid all kinds of salty foods)
A balanced diet also improves the recovery after a cardiac arrest
CHECK YOUR WEIGHT:
When was the last time you checked your weight? When was the last time you calculated your BMI number? When the last time you thought your clothes no longer was fit you? Your Body mass index tells a whole lot of things about your heart health.
| Category |
BMI |
| Underweight |
Below 18.5 |
| Normal |
18.5–24.9 |
| Overweight |
25.0–29.9 |
| Obesity |
30.0 and Above |
LIMIT YOUR ALCOHOL INTAKE
Excessive alcohol causes damage to your heart muscles and increases blood pressure. Limit your alcohol intake.
STOP SMOKING:
There is no other thing you could do to your heart than quit smoking. You are at twice the risk if you are a smoker.
PHYSICAL ACTIVITY:
Long hours before the system can be taxing to your body. Your heart needs to exercise too. Brisk walking and jogging for 30- 45 minutes a day can keep you fit mentally and physically.
DESTRESS:
Well, that’s it. Just de-stress. There is nothing you are going to gain by exerting yourself. You ll tend to overeat/skip meals/smoke/drink if you are stressed. It also leads to sleeplessness and frequent headaches. Whenever you feel you are exerting yourself too much, take a minute out to think about your family. They are going to need you.
VISIT THE DOCTOR:
Surely you can take time to visit the doctor twice a year?
- Check Cholesterol
- Check Blood pressure
- Stay Healthy
Tags: dr cherian, eight tips for a healthy heart, Frontier Lifeline, medical tourism
