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.”