8 Heart Healty Tips - PowerPoint PPT Presentation

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8 Heart Healty Tips

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Exercise and diet plays an important part in cardiovascular health and is the key factor in keeping your heart in good health. – PowerPoint PPT presentation

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Title: 8 Heart Healty Tips


1
8 Heart Healthy Tips
2
Regular Exercise
  • Exercise and diet plays an important part in
    cardiovascular health and is the key factor in
    keeping your heart in good health.
  • There are countless number of studies which prove
    the benefits of exercise and diet. According to
    the American Heart Association (AHA), 150 minutes
    of moderate exercise or 75 minutes of vigorous
    exercise per week is recommended for maintaining
    a healthy heart.

3
Diet
  • Diet is another important part of keeping your
    heart healthy. Eating a diet that is low in
    saturated fat, low in refined carbohydrates and
    high in fiber, fruits and vegetables is the
    recommended diet for a healthy heart.

4
Get Moving and Exercise
  • Walking Walking is an excellent choice of
    exercise to get your heart rate up and keep your
    joints in motion. As you get comfortable with
    your pace, you can increase it a notch by walking
    briskly which is a very efficient way of
    achieving the targeted heart rate for your age.

5
  • Cycling Cycling can burn calories faster
    especially if you beat a path in the high
    terrain. This will also tone your lower body and
    more the calories you burn, the more fat in your
    body also melts away.
  • Aerobics Low intensity to high intensity
    aerobics is very good for the heart and overall
    health as it improves circulation and mobility.
  • Running Is a form of high intensity
    cardiovascular exercise. It can also help prevent
    or manage other chronic conditions such as
    diabetes, overweight and obesity, it burns more
    calories than most other forms.

6
  • Swimming Swimming is the exercise of choice for
    people with arthritic joints and for individuals
    who cannot endure high impact exercise like
    running.
  • Swimming is very gentle on the joints and will
    help you tone your overall body and burn fat
    which is very good for your heart. This exercise
    is also a great relaxation inducing activity
    which again reduces burden on your heart.

7
Add High Fiber to Your Diet
  • Eating a diet that is high in fiber will help
    lower the bad cholesterol and also helps maintain
    a healthy body weight which is important to
    reduce the risk of heart attack. Fruits in their
    skin and grains are rich in fiber along with
    legumes, nuts and seeds.

8
Track your Triglycerides and Cholesterol
  • Your saturated fat consumption should be less
    than 7 of your total intake. Saturated fats are
    very bad for your heart and can lead to high
    cholesterol and high triglycerides in your blood.
    You can track these numbers by routine blood
    checks. Compare your results from the following.
  • Normal is less than 150.
  • Borderline-high is 150 to 199.
  • High is 200 to 499.
  • Very high is 500 or higher.

9
Oily Fish and Omega 3 Fatty Acid
  • Eating 2 to 3 ounces of fish that is high in
    omega 3 fatty acids like salmon, sardines and
    tuna can reduce your risk of heart disease. Omega
    3 fatty acids help in bringing down triglycerides
    and they also fight inflammation in your body.

10
Control High Blood Pressure
  • High blood pressure is one of the reasons leading
    to heart failure as the heart can no longer pump
    against the high pressure exerted by the blood
    vessels. It is recommended to follow a blood
    pressure friendly diet that includes lowering
    salt, increasing vegetables, fruits and fiber in
    your diet.

11
Quit Smoking
  • Smoking is detrimental for the heart as it has
    chemicals which will damage your blood vessels
    which increase the risk for heart disease. If you
    smoke, your doctor can help you get enrolled in
    smoking cessation programs.

TIME TO QUIT SMOKING
12
Avoid Stress
  • Stress has a negative effect on the heart.
    Identifying sources of stress and finding coping
    and relaxation techniques will help you reduce
    unnecessary burden on your heart. Counting to
    ten, taking deep breaths, moving away from the
    situation that is causing you stress are all ways
    of controlling your stress level.

STRESS
RELAX
13
Add Oats to Your Diet
  • Oats is well known for its heart protective
    benefits. Oats provides maximum benefit as rolled
    oats and helps to lower the bad LDL cholesterol.
    Ground oats is not as effective as the fiber is
    broken down but some oats is better than no oats.
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