A Very Happy Valentine’s Day to All! 14th February is celebrated as a very special day for every couple. Its a day of the young hearts, so, it’s our responsibility to keep our heart always young and healthy and make this day, a Heart-Healthy Valentine’s Day. As we all know that February is also celebrated as a Healthy Heart Month, so, here are some heart-healthy tips for this valentine day to keep it healthy and fit.
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Healthy Heart Tip for Valentine Day:
In this valentine day, there are 12 amazing tips for a healthy heart :
A healthy lifestyle will make your heart healthier and strong. Here we have 12 tips to make your heart healthy and fit.
1. Stop Smoking:
If you’re a smoker, quit. It’s the best thing you can do for your heart health. As we all know smoking is one of the major causes of coronary heart disease. The risk of a heart attack falls to about half that of a smoker.
2. Get Active:
Getting active can also reduce the risk of developing heart disease. It can also be a great mood booster and stress buster. Do moderate-intensity aerobic activity every week. Try doing at least 30 minutes of activity on 5 days a week.
3. Manage Your Weight:
Being overweight can also increase the risk of heart disease. Stick to a healthy, balanced diet, low in fat, and sugar, with a lot of fruit and vegetables, combined with regular physical activity.
4. Drink Less Alcohol:
Do not forget that alcohol contains calories. On a daily basis drinking more than the NHS recommendation can have a noticeable impact on your waistline. Try to keep to the suggested daily alcohol limits to reduce the risk of serious problems with your health, including risks to your heart health.
5. Consume More Fiber:
Consuming plenty of fiber will help to lower the risk of heart disease. Eat fiber from a variety of sources, like – wholemeal bread, bran, oats and wholegrain cereals, potatoes with their skins on, and a lot of fruit and vegetables.
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6. Eat Fish:
Fish like – pilchards, sardines, and salmon are a source of omega-3 fats, which may help protect against heart disease. Pregnant and breastfeeding women should not have more than 2 portions of oily fish a week.
7. Eat Chocolate:
Dark chocolate not only tastes delicious, but it also contains heart-healthy flavonoids. These compounds help to reduce inflammation and lower the risk of heart disease. Eaten in moderation, dark chocolate, not oversweetened milk chocolate can actually be good for you.
8. Make Time for Breakfast:
First meal of the day is very important to your health. Having a nutritious breakfast every day can help you to maintain a healthy diet and a healthy weight.
1. Whole grains, like – oatmeal, whole-grain cereals, or whole-wheat toast
2. Lean protein sources, like – turkey bacon or a small serving of nuts or peanut butter
3. Low-fat dairy products, like – low-fat milk, yogurt, or cheese
4. Fruits and vegetables
9. Cut Down on Salt:
1. Maintain a healthy blood pressure, avoid using salt at the table and try adding less to your cooking.
2. Once you get used to the taste of food without added salt, you can cut it out completely.
3. Watch out for high salt levels in ready-made foods. Most of the salt we eat is already in the foods which we buy.
10. Eating Nuts:
Walnuts, almonds, pecans, and other tree nuts deliver a powerful punch of heart-healthy fats, protein, and fiber. Including them in your diet can also help to lower the risk of cardiovascular disease. Always keep in mind the serving size small, suggests the AHA. As nuts are full of healthy stuff, they’re also high in calories.
11. Food Label:
While shopping, it’s a good idea to look at the label on food and drink packaging to see how many calories and how much fat, salt, and sugar the product contains. Considerate what’s in food and how it fits in with the rest of your diet will help you make healthier choices.
12. Exercise and Yoga:
Exercise and Yoga would help to improve your balance, flexibility, and strength. It can help you relax and relieve stress. if it’s not enough, yoga also has potential to improve heart health. As per the research published in the Journal of Evidence-Based Complementary & Alternative Medicine, yoga signifies the potential to reduce your risk of cardiovascular disease.
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