Give The New Year A Heart-Healthy Start (Tips For Healthy Heart)

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doctorfood04's picture


Healthy heartDo you know that recently 5 million Americans have been diagnosed with heart failure at least once? In wake of this news, have you thought what should be your New Year's Resolution this year? Here is an advice - Give the New Year a heart-healthy start with the following tips for healthy heart: 


Here are four tips on how to keep your heart healthy: 



1. Instead of salt, flavor your food with spices, lemon juice and flavored extracts.


2. Adapt preferred foods to low-sodium versions.


3. Instead of buying canned soups which are high in sodium and preservatives, make your own.


4. Pick foods naturally low in sodium, like fresh fruits and vegetables, fresh meat, poultry and fish.


 


In the past, people with heart failure were advised to rest and give up many of their physical activities, but recent research has shown that activity can help such patients feel better, and may actually improve the heart's functioning. Start by picking a simple aerobic activity that you enjoy, such as gardening, walking, swimming or biking, and do it regularly.


To learn more about heart failure and how to manage your condition, visit the Heart Failure Society of America.


Image Courtesy: wakeup-world.com 

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2 Comments

Ganesh.Dutta's picture
salt is directly related to hypertension.....so avoid salt and be healthy nice tips!
Snigdha's picture
Some more Heart Healthy Tips 1. Hors d'oeuvres anyone? Among the most heart healthy starters are raw vegetables, particularly broccoli and cauliflower because of their high fiber content. 2. Carbs beget carbs. Eating simple carbohydrates doesn't make us feel as full as eating fat. When snacking, stick with carbs that contain vitamins and fiber (e.g., apples) rather than those without nutritional value (e.g., pretzels). Consider healthy fat sources including avocados, walnuts and almonds. 3. Choose fish over red meat. Include fish in your year-end celebration menus. Cold-water fish contain protective omega- 3s, which have been shown to reduce the risk of sudden cardiac death. Among your best choices are wild salmon, sardines and herring (without the cream sauce). 4. Color is everything. The more colorful the vegetable, the more heart-protective antioxidants contained within. 5. Hold the bagels. The average bagel will cost you more than 200 calories, even before the dousing of an additional 50-100 calories of butter or cream cheese. 6. I'll drink to that. Red wine and dark beer contain more protective antioxidants or flavonoids than other alcoholic beverages. You can get maximum heart protection with up to 1 ounce of alcohol daily, the equivalent of two, 4 ounce glasses of wine, a 12 ounce bottle of beer. 7. Don't come to the party starving. You'll overindulge. Eating one meal a day slows down the rate at which we burn calories. That is especially important to keep in mind as we age, because our metabolic requirements are reduced by an average of 5 calories daily. Therefore, eat frequently throughout the day but in small to moderate quantities. 8. You can have your chocolate and eat it too! That is, if it's dark. Pure dark chocolate contains a very high amount of catechins (a heart healthy antioxidant). Enjoy it with black grapes and wash it down with a beverage containing natural cocoa powder or tea, additional excellent sources of these heart healthy compounds. 9. Get in your exercise. Try to work off those extra holiday-season calories. While aerobic activity has been emphasized for maintaining cardiovascular health, recent studies show that walking is also quite effective. One fun way to keep track of your daily activity is to purchase a pedometer. There are about 2,000 steps per mile. Take 6,000-10,000 steps daily to maintain heart health. 10. Have a hearty laugh. Very few things in life are better than a good laugh and it turns out that laughing heartily is good for the heart. One recent study even demonstrated that laughing during mealtime reduces the surge in blood sugar levels. May you enjoy the lighter side of life with family and friends this holiday season. By Dr. Michael Miller Dr. Miller is Director, Center for Preventive Cardiology at the University of Maryland Medical Center and Associate Professor of Medicine and Epidemiology, University of Maryland School of Medicine.