Heart ailments affect many but there’s good news. A Swedish study found that a few lifestyle changes can reduce the risk of heart disease by 92%. These changes include a healthy diet, exercise, low alcohol consumption, maintenance of weight and curb smoking.

Breakfast
They don’t call breakfast the most important meal of the day without reason. How your day goes depends on what you eat first thing in the morning. Eating cereals and bread rich in fiber like whole grain breads, whole wheat, whole bean and oats reduces the risk of heart ailments.

Fruits
Choose 100% natural fruit juices to avoid excessive sugar intake. Orange and grape juices contain flavonoids and folic acid, both vital to stop blockage of arteries. Bananas contain potassium that helps reduce blood pressure. Other foods rich in potassium are baked potatoes, lima beans and yoghurt. Regularly eat fruit salads and incorporate it into cereals.

Cooking
Olive oil contains Monounsaturated Fatty Acids that lower cholesterol. It is also rich in antioxidants, which reduce risk of cancer and Alzheimer’s. Meat contains saturated fat whereas fish contain omega-3 fatty acids that maintain a steady rhythm for your heart. Make vegetables count for at least 50% of your meals as they contain antioxidants and nutrients that do not put pressure on your heart. Garlic stops red blood cells from sticking together, discourages cholesterol from lining your arteries and reduces arterial damage.

During Hunger Pangs
During a hectic working day, fatigue and hunger kicks in even when you have had a full meal. Always carry nuts and dry fruits with you. Eating a small amount of dry fruits and nuts every day is known to reduce risk of heart attacks. But overdoing it could backfire and lead to weight unnecessary weight gain . Instead of reaching for the nearest can of soda, opt for cold green tea. Make a fresh batch of green tea each morning and refrigerate it or add ice cubes.

Rest and Exercise
Regular exercise makes the heart stronger and adds stamina while regular sleep cycles maintain the heart and repairs damages. Sleep deprivation causes stress hormones to be released; which constrict arteries and cause inflammation. Make sure to have at least 7 to 8 hours of sound sleep every night.

A 20 minute workout in the morning can reduce heart attacks by 33% and even prevent type-2 diabetes. Spending 10 minutes each day to stretch keeps the arteries running well. Yoga can help you improve flexibility and blood circulation. In addition to your regular workout, it is fun to try out new methods of burning calories, like dancing or playing tennis.

Peace of Mind
Practicing any form of meditation for about 5 minutes each day can help you focus and reduce stress. Keep your stress levels in check as it cause unnecessary tension both your heart and mind. Regularly attending social practices like church or even food drives can help reduce stress. Staying connected with loved ones and doing good deeds also reduce stress. Indulge in activities that make you laugh and keep you happy in general.

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Category: Wellness, Fitness and Diet
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