Heart is a very sensitive part of the body that needs to be guarded jealously, without the heart beating life functionality cease,we have but a singular life on this planet Earth.
If all we have is but a single life, wisdom therefore demand that we take good and decent care of the vehicle that is carrying our life called the heart.
If the heart happens to be a serving dish,we will rather wash it clean after each meals to make it look it’s best,if it is our girl friend or life partner,we will have showered her with some love and respect, because she deserves all the very best from us, a life-time attention.who can ever separate a lovely partners from each other.it will only take death to do just that.
This heart is our life-time currency,we all need to spend it well, it’s our assert and not a liability,our friend and not a stranger,a free gold of nature,a unique gold that is different from that of others.
Our heart needs an heart healthy lifestyle to function optimally,in other to give it all the attention and care it deserves,here are some of the heart healthy best practices.
1.Eating A Heart Healthy Diet.
Heart healthy eating involves consuming vegetables, fruits,lean meat, poultry, eggs,nuts, seeds,soy products, legumes, and vegetables oil, except coconut and palm oil,
Also limit sodium, saturated and trans fats, added sugars and alcohol.
Vegetables:– such as greens (spinach,collard greens,kale), broccoli, cabbage and carrots.
Fruits :– such as apples, bananas, oranges,pears, grapes and prunes.
Whole Grain :- such as plain, oatmeal,brown rice,and whole grain bread or tortillas.
Fat-free Dairy Foods :-such as milk, cheese and yogurt.
Protein rich foods:-
Fish high in Omega-3 fatty acids such as salmon,tuna and trout,eat about 8 ounces a week.
Lean Meat such as 95% lean ground beef or pork tenderloin.
Poultry such as skinless chicken or turkey.
Egg,nuts, seeds and soy product.
Legumes such as kidney beans, lentils, chick peas, black-eyed peas and Lima beans.
Oil and foods containing high level of monounsaturated and polyunsaturated fats that can help lower blood cholesterol levels and the risk of cardiovascular disease.
Some source of these oil are,Canola,corn, Olive, safflower, sesame, sunflower and soybeans oil.
Nut such as walnuts, almonds and pine nuts,nut and seed butters, salmon and trout.
Seeds such as sesame, sunflower, pumpkin or flax.
2. Physical Activity.
Physical activity is good as it makes your muscles work more than usual,the heart is a muscle and its thus benefits from the workout Just like other muscles in your body.
Physical activities that involves steady rhythmic movement of the legs and arms are called aerobic exercise and are especially good for the heart.
Examples include brisk walking, running, swimming, bicycling and dancing, regular aerobic exercise conditions the heart to pump blood to the whole body.
Adults with chronic condition or disabilities should set regular physical activity according to their abilities and should avoid inactivity, work up to at least 150 minutes of moderate-intensity aerobic activities or 75 minutes of vigorous-intensity activity each week.
Even with the risk factors for heart disease such as high blood pressure, Diabetes or high cholesterol, people who enjoy regular physical activities have lower death rate than people who have no risk factors but who are not physically active.
People with heart disease who are physical fit live longer and have fewer heart attacks than heart patients who are not physically fit,the point here is that physical activity benefit people who have heart disease as well as those who don’t.
Regular physical activity help in the following areas.
* improve the quality of sleep and reduce the time it takes to fall asleep.
*Improve memory and reduce the risk of dementia and depression.
*control body weight.
*improve blood sugar.
*lower blood pressure.
*Decrease LDL bad cholesterol in the blood.
*reduce feeling of streess.
3. Aiming For A healthy Weight.
The first goal in treating obesity and overweight is to achieve a healthier weight, losing 5-10% of excess weight is often enough for overweight patient to start experiencing health benefits,on average the safest pace for weight loss is between 1-2 pound a week.
A healthier diet, increased exercise and lifestyle changes are often the first steps,Overweight patients can work with doctors, nutritionist and fitness experts to work out a program that best suits their needs.
Before you start to Slim down,it is important to get your accurate waist measurement right, according to the world health organization (WHO), waist measurement of over 32 inches for women and 37 inches for men indicate increased health risk.
The best way to prevent obesity and overweight is to burn more calories than are consumed, Overweight patient should eat responsibly, control portion sizes, exercise regularly and prioritise weight control.
4.Control High Blood Pressure.
The goal of treatment for most patients is to lower the systolic blood pressure below 140 mm Hg and diastolic blood pressure below 90 mmHg.
In some patients with diabetes,it is recommended that the blood pressure be lowered even further to a systolic Pressure below 130 mm Hg and a diastolic pressure below 85mmHg.
Treatment for high blood pressure involves lifestyle modifications and drug therapy.the following modifications in diet and physical activity may be of help.
Weight loss:- overweight patients can reduce blood pressure by lossing weight,gradual weight loss through modified calories intake and increase physical activity is a good approach,a goal of lossing 10-15 pound is reasonable for many patients.
Physical Activity :- regular moderate aerobic exercise can moderately decrease blood pressure and has many other beneficial effects,a program of gradually increase activity is most prudent,such as taking a brisk,20-30 minutes walk,3-5 time a week
Limited Alcoholic Consumption:- moderate alcoholic intake,one or two glasses of alcohol beverage a day, does not appear to cause hypertension, however chronic heavy alcohol use elevates blood pressure.
Sait Restriction:- excessive sait intake can contribute to hypertension in some people, even modest restriction of sait may decrease blood pressure, generally many doctors advice those with high blood pressure to avoid saity food and limit daily sodium intake to not more than approximately 2.4gram.
5.Preventing High Cholesterol:- the liver produces the most of the cholesterol the body needs, however most popular food contain cholesterol and substances us by the liver to produce cholesterol,a high intake of thoes foods can increase the level of cholesterol in the blood.
High cholesterol can cause the formation and accumulation of plaque deposit in the arteries, plaque is composed of cholesterol, other fatty substances, fibrous tissues and calcium, when plaque build up in the arteries,it results bin atherosclerosis or coronary heart disease (CHD).
Atherosclerosis can lead to plaque rupture and blockage in the arteries, which increase the risk of heart attack, stroke, circulation problem and death.
6. Quit Smoking.
Most people who smoke or use other tobacco products know that they should quit, which may seem too hard or impossible because of nicotine,a natural occuring chemical found in tobacco plants which makes quitting so hard.
Nicotine is a highly addictive drug that has powerful effect on the brain and the body,all tobacco products e.g cigarettes,cigar, pipe tobacco, smokeless tobacco (chew or spit tobacco) contain nicotine.
People who become addictive to nicotine soon develop tolerance which means more nicotine is needed to produce the same pleasurable effects,this increase the likelihood that they will continue smoking or using other tobacco product and greatly increase the risk for developing serious health problem.
Create a healthy working relationship with your God.
Life is a journey that has a starting point and ending time,no matter who you are old or young,big or small,as long as your heart is beating we all need the creator in one area or the other of our life to help us.
Man has been created in the most dynamic way with the capacity to be able to have a working relationship with his creator,this little knowledge help to increase our usefulness and functionality.
To seek favor in the Creator’s sight, pray to him,commune with him and trust him on health issues,all these are a little way of saying I remember my source,in return he help us to maintain balance within our body system.