By staying healthy, we only talk about controlling our body weight and reducing obesity. However, reducing obesity is not enough to stay healthy, young and active. The protection of the internal organs of our body is equally important.
The heart is one of the most important organs in the body. It works to supply the necessary blood to every part of the body so it needs to be kept healthy. However, due to the current stressful busy lifestyle, the number of heart patients is increasing. Heart problems that used to affect only older people are now affecting young people as well.
To keep the heart healthy, we must first eliminate stress. Then by adopting an active lifestyle and eating healthy, we can protect our heart. Here we are discussing various ways to keep the heart healthy.
Fat in food
Fat is an important element of our diet. It makes our food delicious as well as satisfying.
To stay healthy, you need to understand the difference between good fat and bad fat. The American Heart Association recommends replacing bad (saturated) fats in your diet with good (unsaturated) fats to stay healthy. For good health we should include monounsaturated or polyunsaturated fats in our diet. Polyunsaturated fats lower blood cholesterol levels, which in turn reduces the risk of heart disease and stroke.
In addition, fat provides nutrients for the cells to grow and develop in the body. Use oils that are low in saturated fat. For this you can use corn, olive, almond, soybean or sunflower oil.
Fish is the best source of protein. It has a much lower saturated fat content than other meat products.
Fish is also a good source of omega fatty acids. Omega 3 fatty acids like EPA and DHA are very important for our body, because our body does not make it. It needs to be absorbed through food. Its vegetarian sources are okra, almonds and soybeans.
Omega 3 fatty acids reduce body inflammation. Inflammation damages blood vessels, increasing the risk of heart disease or stroke. In addition, it controls the fluctuations of the heartbeat and protects the heart.
A recent study of 1,500 adults confirmed that omega-3 fatty acids are essential for the brain. Studies show that EPA and DHA are essential for the proper development of the brain in children. Omega 3 fatty acids also help to increase concentration and increase the ability to perform difficult tasks.
People with heart disease do not get enough omega-3s through food. Such people can take ‘supplements’ with the advice of a doctor. So when you eat any food, check the level of nutrition in it and also consider the amount of saturated fatty acids in it.
How to avoid heart disease?
Care should be taken from an early age to avoid heart disease. The main cause of heart disease in adolescence is smoking. It needs to be closed.
In addition, you need to keep yourself physically active. It is equally important not to gain weight.
Also reduce the consumption of soft drinks, packet juices, etc. Don’t eat fast food or processed foods more than once a year. Increase the amount of fruits and green vegetables in your diet.
Eating a handful of peanuts daily improves heart health. Almonds provide essential minerals and fatty acids to keep the heart healthy.
It is also important to reduce stress to keep the heart young. For this, do yoga, exercise and other ways to calm the brain.
Heart attack at an early age
According to a study, people living in South Asia are more likely to get heart disease 10 years earlier than in western countries. Hereditary factors are also responsible for heart attack at an early age.
Other causes include sedentary lifestyle, stressful work, smoking, alcohol, sugary foods and excessive consumption of fast food.