Work for your Heart

It's never too late to improve your eating plan, be more physically active.Surround yourself with people you like.Join a walking group or other social group.Get enough sleep.Stay in touch with family and friends to keep your spirits up. What you need is to follow the three steps of #ChhoteKadam initiative
    Staying Active
    Eating Better  
    Being Happy
 Eating Better

Eat breakfast every day.Select high-fiber foods like whole-grain breads and cereals, beans, vegetables, and fruits.Have three servings of vitamin D-fortified low-fat or fat-free milk, yogurt, or cheese every day to help keep your bones strong as you age.Drink plenty of water or water-based fluids.
 Keeping portion sizes under control is essential to healthy eating. Use measuring cups and spoons and weight scales to measure your portion sizes.
 Staying Active

Fit physical activity into your everyday life. Take short walks throughout your day.Exercise – at least 60 minutes a day. Activities can be as easy as running, swimming, kicking a soccer ball, or jump rope.

If you are overweight. 

Carrying extra weight puts a strain on your heart which can cause heart disease later in life. You are at an even higher risk if you carry excess weight around your waist. Strive to maintain a healthy weight to avoid complications of being overweight now or later in life.Developing good exercise habits from a young age and maintaining those habits for your lifetime will improve your chances of staying in shape and reaping the benefits of exercise for your heart.Aim for five 30 minute moderate exercise sessions five days per week.One can exercise for 15 minutes in the morning and 15 minutes at night, or do three 10 minute sessions spread throughout the day.Stress causes damage to your arteries which may lead to heart disease, so it is important to develop techniques for managing stress.Try yoga, deep breathing exercises, meditation, or another relaxation technique to help control your stress levels.Exercise regularly to boost serotonin levels

Not getting enough sleep can lead to all kinds of health problems including obesity, high blood pressure, and even heart attack. Take measures to improve your sleep quality and ensure that you get seven to eight hours of sleep each night.Limit caffeine consumption and cut out all caffeine after 2pm.Try to go to sleep at the same time every night to regulate your sleep-wake cycle..If you have a history of heart disease in your family, then you should make sure that your doctor knows about it. Your doctor may recommend extra precautions to help prevent you from developing heart disease and to help you maintain good cardiovascular health.
 Being Happy
It is the most important initiative that you must undertake to keep you stress free and also boost your energy levels. Eating the right foods keep you happy and so does regular exercise. Happiness comes from small things like going to the park with friends and playing games. Any creative pursuit will give you happiness. All these three steps together will make your heart 50% healthier.

“I am joining the Saffolalife #ChhoteKadam initiative in association with BlogAdda and follow these small steps for a healthy heart.”

Take care your Heart is at Risk

Knowingly or unknowingly, we often do things that affect our heart adversely.Some simple lifestyle modifications can help us avoid those pitfalls and make our heart healthy. You only have to take the three step initiative of #ChhoteKadam  to make your heart 50% healthier.
Eating Better
If you are someone who skips breakfast often, because you are pressed for time in the morning, then you are making your heart suffer in silence. If you skip breakfast every day you are 27 percent more likely to suffer from coronary heart diseases as compared to those who have a healthy breakfast. 
Try and maintain a low sodium intake as much as possible.Watch what you eat. Seasonal vegetables and fruits should be an essential part of your diet. Super foods such as broccoli, spinach, oats, oranges and berries should be a part of your diet as they are excellent for your heart. They are extremely rich in nutrients and also have several medical benefits. Practice eating in moderation and drink plenty of water to keep yourself hydrated.
 Staying Active

There can be lots of excuses to not hit the gym or exercise for lack of time, a busy schedule, maintaining a balance between home and work, etc. But there are ways in which you can incorporate some physical activity into your routine even while doing your mundane chores.Like take stairs instead of lifts or escalators.Park your car at the far end of the parking area so that you could walk to the office.Take a walk after dinner.Go cycling, swimming, trekking or jogging on the weekends. Play your favorite sport rather than watching it.Get a pair of dumbbells and start exercising at home.
 Being Happy

 It is essential to take necessary steps to reduce the impact of stress in your life at least for your heart’s sake. 
Stress makes you unhappy‘When you are stressed or depressed your brain releases stress hormones such as cortisol. If your body is exposed to such negative hormones for a long period, then it may lead to imbalanced cholesterol level, high blood pressure and affect blood sugar level. All these issues may lead to severe heart disease.If there is too much of the fluid in the body, then internal organs such as kidneys and heart would need to work harder to function and eliminate the toxins. It is therefore very important to be happy in your daily life by doing small things that make you happy. It can be anything from outings to games or attending concerts.

Sleep shouldn’t be optional for you but a priority.Have at least eight hours of sleep.Stay active as you age.Go for a brisk walk.Do heavy housework or gardening.Aim to spread at least 150 minutes of moderately intense activity throughout the week.Reach your 150-minute goal by exercising at least 10 minutes at a time.Take a yoga class or practice yoga with a video.Pick an activity you enjoy and start with small, specific goals.

“I am joining the Saffolalife #ChhoteKadam initiative in association with BlogAdda and follow these small steps for a healthy heart.”