13 Sep 10 Easy Steps to keep Heart Healthy and Fit

Heart Disease are increasing day by day the main reason behind this modern lifestyle so it become important for everyone to keep Heart Healthy and Fit. The annual number of deaths from Heart Disease in India is projected to rise from 2.26 million (1990) to 4.77 million till 2020. Coronary heart disease prevalence rates in India have been estimated over the past several decades and have ranged from 1.6% to 7.4% in rural populations and from 1% to 13.2% in urban populations.

10 Easy Steps to keep Heart Healthy and Fit

Sea Salt – swap table salt for sea salt – avoid foods with low quality salt already in, and control the amount you consume by seasoning with it only. Instead use more herbs & spices to flavor food.

Improve diet – its not about swapping butter for a margarine with a mind boggling list of unnatural, unrecognizable ingredients. Instead focus on wholesome natural ingredients – vegetables, almonds salmon, walnuts. Cut out refined carbohydrates and sugars.

Coconut oil – although technically classed as a saturated fat, coconut oil can actually protect against stroke and heart attacks. It actually increases HDL cholesterol (the good cholesterol). Countries like Sri Lanka, where coconut oil was a primary fat source, have lower incidences of heart disease. Populations where coconut oil was a key element of their diet also benefit from improved cholesterol readings, lower body fat deposition, higher survival rate, reduced tendency to form blood clots, fewer uncontrolled free radicals in cells, low levels of blood and liver cholesterol, higher antioxidant reserves in cells, and lower incidence of heart disease in population studies.

Exercise -Not only will regular exercise increase fat loss, help weight control & build muscle mass, but it helps lower blood pressure(a major risk factor for heart disease). It also improves circulation, preventing blood clots that can lead to heart attacks and stroke.

Exercise also increases HDL, transporting fat away from the arteries and to the liver for processing, whilst reducing LDL cholesterol that can form fatty deposits and contribute to heart disease.

Fish oils – Higher amounts of two kinds of omega-3, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), may benefit some people with established heart disease or high triglyceride levels and can have an anti-inflammatory effect for people with rheumatoid arthritis. In addition, DHA is being studied to see if it can slow the progression of Alzheimer’s disease.

For heart disease prevention, near-maximum benefit comes from eating two 3-ounce servings of cold water fish a week.

Reduce Stress – Stress activates the sympathetic nervous system, which is what causes a “fight or flight” response. This results in raised blood pressure, faster heart rate, and slows digestion. It can also contribute to weight gain, complicate existing illnesses such as diabetes, and lead to anxiety and depression. These physical reactions all increase your cardiovascular disease risk. Chronic stress, which is long lasting, such as emotional, or work related stress, as compared to acute stress (when you are being chased by a lion)

Exercise also releases feel-good hormones called endorphins, helping reduce stress.

Furthermore, low levels of testosterone (suppressed by raised cortisol levels in “fight or flight” can increase the risk of bone loss and muscle atrophy, having a negative affect on heart health.
Consider taking up yoga, tai chi or other moderate forms of exercise.

Improve your Breath – try a simple pranayama technique called Kapalabhati Pranayama, which requires rapid successive breathing. Focus on expelling the air rapidly on each outward breath whilst consciously controlling the movement of the diaphragm. This is an exercise for the entire respiratory system, forcing higher oxygen absorption in a very short time. This ensures supply of richer blood to cardiovascular muscles.

Note – that this exercise is unsuitable for those suffering with high blood pressure, glaucoma and other eye disorders.

Ashwaghandha – this fantastic Indian herb has been noted in Ayurvedic medicine for it’s ability to strengthen and give more flexibility to heart muscles. It is also renowned for its recuperative and restoring qualities. It is also used widely to aid problems such as anxiety, stress, & stress induced insomnia.

Stop smoking – Smoking increases the heart rate and certain chemicals in smoke causes blood to clot more easily. Second-hand smoke does the same things as well.

Sleep – Long term consequences of poor quality sleep include, obesity, diabetes, heart attacks, high blood pressure, and stroke. Try to get to sleep for 10.30pm at least 5 night a week.

Above are the best 10 easy steps that everybody can easily implement in their daily life style and keep their heart healthy and fit. Also conssult with your family doctor to get more tips on to keep your heart healthy and fit.