Wednesday, 28 September 2016

Healthy food and Habits Will keep Your Heart Healthy

No matter what your age, you can take matters into your own hands to help reduce your risk of heart disease. It’s never too late to live heart-healthy. We all can get up 50% healthier heart only by taking a few #ChhoteKadam in the Right Direction.
So what are these #ChhoteKadam?
1.Eating Better is the key that unlocks the door to a healthier heart

Eat a healthy balanced diet.
Ensure that your diet has a variety of fruits and vegetables and includes foods that are good sources of vitamins A and C.
The amount of food you eat also depends upon the portion size. Opt for portion control so that you do not over eat. Larger servings and portions can lead to overeating so try to reduce the serving size. Knowing how much food to consume at one time can help you avoid overeating and gain weight. Try to supplement your food with salads and green leafy vegetables.
Limit alcohol and avoid tobacco smoke.
Healthy foods are the fuel our bodies use to make new cells and create the energy we need to thrive and fight diseases. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys which keeps you healthier longer. Eat a heart-healthy diet, which includes reducing sodium. Get regular physical activity and maintain a healthy weight. Manage stress, If you have too much fat especially at waist there is a higher risk for such health problems like high blood pressure, high cholesterol and diabetes. If you’re overweight or obese, you can reduce your risk for heart disease by successfully losing weight. The better night’s sleep you get, the healthier your heart will be along with exercise and eating nutritious foods.
2. “Stay Active” is the next key that helps you heart get healthier.

Feelings of stress surface when you think of everything you need to do.It is very important to make physical activity a top priority in life.Walking, even short brisk walks for as little as 10 minutes throughout the day, can provide enough physical activity to keep your heart in shape. Your goal should be to get 40 minutes of exercise three to four times per week.Water aerobics and yoga are all great exercises.Take 20 minutes for yourself.
Control cholesterol.When you control your cholesterol, you are giving your arteries their best chance to remain clear of blockages. Cholesterol is a waxy substance and our bodies use it to make cell membranes and some hormones, but when you have too much bad cholesterol (LDL), it combines with white blood cells and forms plaque in your veins and arteries. These blockages lead to heart disease and stroke.Good heart health depends on many factors. It is important to exercise, get adequate sleep, limit stress and physical activity boosts mental wellness.A little care will keep your heart smiling and healthy.

3. “Being Happy ” is the next important #ChhoteKadam or key to unlock the door that leads to a healthy heart for you. If we are happy your stress levels drop automatically. Being happy is the perfect antidote for stress. Being happy is also a state of mind that helps the body feel rejuvenated.
To be happy one can talk to a friend or go watch a humorous show or a movie. Have fun indulge in something you enjoy and do things that make you happy.

Take these #ChhoteKadam or baby steps towards getting an up to 50% healthier heart.

“I am joining the Saffolalife #ChhoteKadam initiative in association with BlogAdda and follow these small steps for a healthy heart.”

Your Heart needs Positivity

Stress is that invisible enemy that can play havoc in ones life. If left uncontrolled it takes a toll on our heart. But what if we would repel all this stress and make the heart 50% healthier that too by following a few small steps or #ChhoteKadam
However before we go further and talk about these #ChhoteKadam it is important to understand stress and what it does to us. Sometimes we get so used to living in high stress conditions that we feel something is amiss when stress gets reduced. Take for instance the following situations. If you have experienced any of these most common situations then you have experienced stress.

Stress can happen to anyone and impacts people in different ways.
When one is under stress, they normally
- eat to calm down.
- speak and eat very fast.
- drink alcohol or smoke to calm down.
- rush around but do not get much done.
- work too much.
- delay doing the things needed to be done.
- sleep too little, too much or both.
- slow down.
- try to do too many things at once.

We all deal with stress in our lives. Stress can come from work, from relationships, from health issues or from a combination of the three.
So Lets us start taking taking the #ChhoteKadam one at a time.
The first and the most important thing to do is “Being Happy ”
Being Happy is not as difficult as people believe it to be. Being happy starts with a smile try it .Try smiling at people you meet and they would smile back. Look at yourself in the mirror and smile. Count your blessings and recollect the good things that have happened to you in your life. Every time something good happens keep adding to this list and soon you would realize that the list and your life is overflowing with reasons for “Being Happy”
Let us take the next #ChhoteKadam
Eat Better: To give your body the right nutrition and fuel to be healthy is very important.

It is good to know your right weight according to your height.
Good food is not junk food. Good food is all about a balanced diet that has a balance of all the nutrients needed by your body.
Eat not just the right food but also in the right quantity. Excess of anything is bad. Seasonal Fresh fruits and vegetables are a must include in every meal.
Water and other fluids like fresh and vegetable juices and soups can also add to the nutritional value of our daily meals.
The next important step is to “Stay Active” You would not believe what a wonderful thing can happen to you simply by staring active. 
When you are sitting on the couch doing nothing invariably thoughts invade your mind. A lot of times these thoughts are negative and cause you stress. Besides some physical activity is essential to shrug off the effects of the sedentary life styles that we lead.
You could begin by a walk in the park. A walk post your meals is a good way to stimulate your body and digestion. A walk in the park or in close proximity to nature has a soothing effect on you. It lowers stress boosts the immunity and helps you take in more oxygen.
Even if you start by walking a few minutes a day you could build up on that. Swimming is a great way to stay active and fit. Moving against the waters has a very relaxing effect on the body.
Yoga, pilates, Zumba, Aerobics, Cardio there are so many options to choose from. Start small take the baby steps or #ChhoteKadam in this direction and build on it. Do not be over enthusiastic and do a lot of exercise in one day and then not exerciser for several days. Just as we need food every day so do we need to “Stay Active” and get healthy.

Though these #ChhoteKadam may seem to be small and elementary but by taking these small steps or #ChhoteKadam you can reap huge benefits and help your heart get up to 50% healthier.

“I am joining the Saffolalife #ChhoteKadam initiative in association with BlogAdda and follow these small steps for a healthy heart.”