In today’s generation, most of the population are busy in their life schedule. No one is much bother about planning a healthy life as the generation is full of busy stressful life like the mental and physical stress of reaching the target, etc. As a young person, if you start doing small things everyday that keep your body healthy, you have a better chance of living a longer, happier and healthier life.
A healthy lifestyle will help you make your heart healthier. Here are some 14 tips that one should follow:
1] Include antioxidant foods : Antioxidant is a commonly used term nowadays and is known as for many health benefits. They are the most powerful and effective molecules that help control and destroy these free radicals. One can reduce free radicals in the body by including foods rich in antioxidants like berries, apples, green tea, etc.
2] Include Super foods in the diet: Super foods are generally low in Glycemic Index and load which means that they are rich source of fiber along with vitamins, minerals and the essential compounds which have many health benefits.
3] Include essential fatty acids: Only two fatty acids are known to be essential for humans: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid). They are know for the mobility and flexibility of joints, good for healthy heart, maintaining skin texture, etc.
4] Quit Smoking: When a person smokes the lungs gets deoxygenated by carbon monoxide and nitric oxide which is harmful for the overall health. As one stops the smoking these harmful and toxins gets flush out and the blood gets much of oxygenated blood.
5] Manage your weight: One should neither get into unhealthy BMI nor overweight BMI. One should always make a goal and a target to get into a healthy BMI according to the individual needs and requirement. Maintaining an ideal body weight not only gives you a perfect body shape but also makes you disease free for lifelong. Eat a balanced diet with lots of vegetables and fruits. Nutrients distributed according to the food group and an individual needs.
6] Lower the intake of Salt/Sodium: Excess sodium increases blood pressure because it holds excess fluid in the body, and that creates an added burden on the heart. Too much sodium will increase your risk of stroke, heart failure, osteoporosis, stomach cancer and kidney disease.
7] Cut down on Saturated Fat: These are the prone cause of high LDL (Bad cholesterol). They are mostly found in animal sources like fatty meat, mutton, full-cream milk, ice-cream, fried foods, junk foods, etc.
8] Say no to trans-fatty acids: These are even worse than saturated fats, and are directly associated with reduced heart and cancer cause. It increases the LDL and decreases HDL in the body, developing the risk of developing coronary heart disease and stroke. Most common sources are fried foods, bakery snacks like doughnuts, cookies, processed foods and margarine.
9] Healthy Sleep: Not getting enough sleep means that the body is not getting enough time to perform the important functions and hence due to lack of sleep the brain go into stress mode which indirectly leads to unhealthy food cravings and hence stores fat. One should sleep for atleast 7-8 hours a day.
10] Read the food label: Food labels or nutrition labels are supposed to tell us how healthy or unhealthy a food really is. The Nutrition Label helps one to determine the amount of calories and nutrients in one serving of food. Nutrients include fats, carbohydrates, protein, vitamins, and minerals. This information helps you know whether you’re eating a healthy, balanced diet.
11] Say no to alcohol: Alcohol is high in calories. Every gram of alcohol contains 9 kcal, i.e., almost twice the number of calories as drinking pure liquid sugar! It further promotes fat storage in your body for up to 2 days after consuming it. Till it gets processed completely, our body is storing fat from its regular diet too.
12] Walk of Stress: Stress and tension generally causes a person gain weight and sleep disorder as stress leads to unhealthy food cravings which leads a person to overeat them. So one should learn to relax by including deep breathing workouts, muscle relaxation techniques and a good laugh.
13] Get Active: Eating provides calories and physical workout helps you burn those calories. The more active you are, the more calories you burn. The best exercise is the one that your goal suggests and the best time is the one when you are comfortable and relaxed.
14] Check your portion size: Controlling your portion size is key for weight control. One can use smaller plates and bowls. Filling the plate much of vegetables and fruits than cereals and other food groups.
Making small changes in your life can add up to a big difference in your heart health, even for children and teenagers!
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