Tips for Maintaining Heart Health with Diet and Exercise
Did you know that heart disease is the number 1 cause of death in the world? According to the World Health Organization (WHO), around 17.9 million people died from cardiovascular disease in 2016. 85% of these deaths were caused by heart attacks and strokes. You can start maintaining a healthy heart by following a healthy diet and exercise.
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| Tips for Maintaining Heart Health with Diet and Exercise |
1. Make Exercise a Priority
Some people may be too busy and tired to start exercising. However, did you know that The Centers for Disease Control (CDC) explains that there are many main benefits of exercising, namely:
a) Maintain weight
b) Reducing the risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome
c) Lowers the risk of some types of cancer
d) Strengthen bones and muscles
e) Improve mood and mood
f) Improve your performance while on the move
g) Improve your quality of life
2. Choose Healthy Foods for Your Heart
For a healthier heart, you have to start eating the right foods. A healthy and nutritious diet should be chosen when shopping at the supermarket, cooking at home, or ordering food at a restaurant.
A heart-healthy diet consists of a balanced source of macronutrients, vitamins and minerals. Consists of fruits, vegetables, lean meats, nuts, fish, soybeans, and fiber. You should avoid soft drinks and canned foods that are high in sodium.
a) Colored Vegetables
Carrots, tomatoes, and spinach have good color pigments, namely Carotenoids to support your heart health. In addition, you can add avocado to your salad with a little olive oil. Because carotenoids are fat-soluble, adding a little healthy fat to your vegetables helps your body absorb the nutrients they contain.
b) Fish
Generally, fish is low in total fat and saturated fat. Fish is also the best source of Omega-3 fatty acids which help control blood levels of fats such as triglycerides and cholesterol.
c) Nuts
Nuts such as almonds, walnuts, and pistachios are high in phytosterols which can help keep blood cholesterol in check. You can process the nuts by roasting them briefly in a frying pan without oil. After that, sprinkle it into boiled vegetables as a snack or you can add it to your salad.