Setting boundaries and avoiding destructive habits and addictions that are slowly poisoning our hearts is essential for maintaining a healthy heart.
Focusing on the small details of daily life that frequently go unnoticed is essential because our cardiovascular health is declining, and young people have more heart attacks. Setting boundaries and avoiding destructive habits and addictions that are slowly poisoning our hearts is essential for maintaining a healthy heart. Simple dos and don’ts shared by nutritionist Rujuta Diwekar could significantly improve heart health. These include healthy fat, limiting portion size, avoiding pollution, and avoiding packaged goods.
According to the WHO, unhealthy diet, physical inactivity, tobacco use, and harmful alcohol use are the usual causes of heart disease and stroke. Heart attacks and other illnesses are more likely to affect people with high blood pressure, elevated blood glucose, elevated blood lipids, and overweight and obesity.
Here are 5 dos and don’ts you must follow for heart health
Consume home-cooked food to get healthy fat
You must eat food that has been traditionally prepared at home if you want to include healthy fat in your diet. According to Diwekar, omega-3 capsules and other similar supplements do not have a monopoly on healthy fat; rather, they should come from traditional or healthy cooking methods. Ghee, nuts, pulses, grains, vegetables, and fruits are all healthy food choices combined.
Do not air fry; cook in ghee or cold-pressed oil
The nutritionist dispels the misconception by claiming that deep frying is still superior to air frying as a cooking method. She suggests using the local cold-pressed oil or ghee when cooking.
“If you believe that air frying makes mathri, samosa, and pooris healthier, you are mistaken. As we do not feel satisfied after eating these foods, we might eat more of them. If you eat deep-fried food, you will experience high satiety, eat considerably less, and consume fewer calories, according to Diwekar.
Always make time for exercise
Many people wait for a heart attack or for their heart health to deteriorate before starting exercise, according to Rujuta, who claims that exercise is the best medicine for your heart. It is just as crucial as a balanced diet. The Weekly recommended time is 150 minutes. Stretching and resistance training are also significant in addition to simply walking. Additionally, it will regulate blood pressure, cholesterol, and other similar problems.
Abstain from alcohol and smoking
Alcohol and smoking are bad for your heart. Simply put, they are unhealthy. Alcohol and cigarettes are bad for your bones, heart, brain, body, and overall health.
Prevent pollution and packaged food
The three Ps—packaged food, pollution, and poor urban planning—are all bad for your heart. Our heart, lungs, kidneys, brain, liver, and bones all suffer when we breathe air with high levels of particulate pollution because many metabolic processes in our body are not functioning at their best. The more ultra-processed packaged foods you consume, the worse they are for your heart. Foods and beverages that are ready to consume must be avoided.
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