7 Recommended Steps to Follow Towards a Healthy Heart

"Heart disease" is an umbrella term for a number of heart conditions. One of these conditions is coronary artery disease, excessive plaque buildup in the arteries that deliver oxygenated blood to your heart tissues. When these arteries get too narrow or clogged up, your heart doesn't get the fuel it needs to do its job. This condition may lead to angina, a feeling of tightness in the chest, and eventually result in heart attack.

Important risk factors for heart disease that you can do something about are:

Try new moves
Physical activity, and the more the better. The new measure says at least 30 minutes a day or 5 times a week of moderate-intensity exercise is necessary for ideal health.

High Blood Pressure - Breathe deeper
You can lower your blood pressure by taking 10 breaths per minute (instead of the usual 16 to 19) for 15 minutes a day over two months, studies show. Researcher says, shallow breathing (more beats per minute) may delay your body's excretion of salt, a high-blood-pressure trigger.

BMI Index
A healthy body mass index (BMI), an estimate of body fat determined by a formula using weight and height.

High blood cholesterol
Total cholesterol of less than 200 milligrams/deciliter.

Diabetes
Fasting blood glucose less than 100 milligrams/deciliter, a fasting measure of blood sugar level.

Smoking
Smoking can lead to coronary heart disease and abdominal aortic aneurysms (widening and weakening of the body’s main artery), and may double the risk of stroke. Smoking also raises the risk of peripheral vascular disease, which is the narrowing of blood vessels that carry blood to the arms and legs, as well as to the stomach and kidneys.

Foods to Fuel Your Body
Eating the right combination of fresh produce, whole grains, lean protein, and low-fat dairy will give your body the energy it needs, protect you from chronic diseases, and may even whittle down your waist.

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- Food for a Healthy Heart

Food for a Healthy Heart

Eating the right combination of fresh produce, whole grains, lean protein, and low-fat dairy will give your body the energy it needs, protect you from chronic diseases, and may even whittle down your waist.

All it takes is to ensure that every bite you take delivers a powerful dose of phytonutrients to prevent heart diseases. It’s an important ingredient to prevent cell damage and felicitate cell repair. Here’s a list of heart-healthy foods, which should be included in our diet on a regular basis.

Oatmeal
Most commonly had in porridge form, a bowl of oatmeal is armed with nutrients Omega-3 fatty acids, magnesium, potassium, folate, niacin, calcium, soluble fibre. If porridge is not your scene, you can still get your share of nutrients in cookie made of oatmeal-n-raisin.

Flaxseeds (ground)
Rich in Omega-3 fatty acids; fibre, phytoestrogens, flaxseed come in two forms - brown and yellow. Nutty in flavour, ground flaxseed can be sprinkled on your salad, morning cereal, muffins or had plain.

Olive oil
Reduces your risk of heart disease by lowering your LDL cholesterol levels. Choose olive oil for cooking, or make a nice dip for whole grain bread by pouring a bit of olive oil in a small bowl and add a bit of balsamic vinegar and a sprinkle of oregano.

Nuts
Almonds and other nuts contain healthy oils, vitamin E and other substances that will help keep cholesterol levels in check. Almonds are also a good source of protein and fiber. Almonds make a great snack on their own, or sprinkle slivered almonds on green beans or asparagus with lemon juice as a deliciously healthy side dish.

Red wine
Believe it or not, but a glass of red wine is no reason to whine when it comes to keeping you and your heart upbeat. Catechins and reservatrol (flavonoids) in it improves the cholesterol.

Dark indulgences
Dark chocolate and tea are usually considered as indulgences that can be avoided. But the medical world surprisingly threw up these names as foods that keep the heart healthy as it's high on reservatrol and flavonoids (cocoa phenols). So next time someone chides you about your 'sinful' habits, show them this list for a happy heart!

T-factor
Don't write off canned goodies, some like tuna and tofu bring a novelty to your dining, but also provide nutrients like Omega-3 fatty acids, folate, niacin. Grilled, stir-fried or mixed with salad, tuna and tofu make sure you don't go low on Omega-3 fatty acids, folate, niacin, calcium, magnesium and potassium.

Green leafy vegetables contain folate, which helps to keep homocysteine levels down, and vitamin E. Green leafy vegetables have also been associated with better retention of memory as age. Try using fresh spinach leaves or other greens for your favorite salad instead of iceberg lettuce.

Sweet potato
Believe it or not, but sweet potato gets a thumbs-up by health experts for it richness in beta-carotene, vitamins A, C, E and fibre. It can be eaten as it is, or in boiled form.

Oranges
This citrusy fruit needs not introduction. It's on every health conscious person's list. A pack of orange juice is a rich source of Vitamin C, folic acid and B6.

Tomatoes
If nothing, you can never fail with tomatoes. It is a must in Indian kitchens, and rich in beta and alpha-carotene, vitamin C, potassium, folate, fibre.

Soy protein
May prevent heart attacks and it makes an excellent protein substitute for red meat, which will reduce your saturated fat intake. Add tofu to your favorite stir fry or pour soy milk on your morning cereal.

Papaya
Yet another fruit that's popular with health conscious people is papaya. A plate of papaya bites is enough to give you your beta-carotene, Vitamins C and E, folate, calcium, magnesium, and potassium.