Is Your Heart Older Than You

Is Your Heart Older Than You

Heart disease has become all too common these days. Even youngsters are struggling with this issue. Of course, one’s lifestyle and stress levels play a role too.


Heart problems are hardly to be taken lightly and have to be managed with regular exercise and weight control. If you control your diet, you can reduce the risk by 80%.  As a caregiver or a patient, understanding what to eat and how to cook play an important role. For each of us, quality of life is essential.  Indicators could be high blood pressure, cholesterol and even fluctuating sugar levels and if your medical test points to any of these, it’s time to make some immediate changes.

A heart healthy diet is the most important change

Make a chart of what you generally like to eat and compare that with the amount of exercise you get on a daily basis. 

  • Cut down on fats while cooking. Eat fewer fried foods.
  • Add more colours to your diet. Eat more fruits and veggies – the darker the better. These put more fibre in the diet and are low calories.
  • Eat more whole grains and cereals. They will fill you up faster. Since they digest slowly, you don’t have to worry about spikes in your blood sugar levels.
  • Include salmon and shellfish into your diet for the much needed Omega 3 fatty acids. 
  • Eat protein with every meal – egg whites, non-fat cheese and yoghurt will fill you up and provide the much needed calcium.
  • Skim milk is recommended over full fat milk.  

It’s not as bad as you think. In fact, you’ll find yourself becoming more energetic, which in turn makes you active, which helps you keep the problem in check.

Avoid. Avoid. Avoid.

  • Avoid foods with trans-fats and hydrogenated fats as far as possible. Goodbye McDonalds and KFC.
  • Some red meat is fine but only on occasion.
  • Cut back on sodium. Sodium raises blood pressure and you definitely don’t want that happening. 
  • Eat less of anything white – bread, pasta, potatoes etc.  You get the general idea. 
  • Though you don’t have to deprive yourself, avoid whole milk and full fat cheeses whenever possible. Stick to low fat options wherever necessary.
  • Not all fats are bad for your heart – some amount of olive oil is good for health as are avocados.

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A major lifestyle change to make is to start cooking at home again. If you eat out a lot, you really don’t know what you are getting. Eating healthy is pretty easy and takes less time than you think.

A heart healthy diet requires some effort at shopping.  Make a list before you go shopping.

Read labels so you can avoid getting sugar and sodium into your diet. 

If you make big portions of any food or soup, freeze it for future use. You could also freeze seasonal fruit so that you can indulge in the off season.

Control portion sizes. It might be difficult initially, but you will get the hang of it.

Most important of all, get out of the house and start exercising.  This, along with all the other changes will help keep your heart healthier.

For more fun tips on staying fit click here.

Feel alive with more tips on healthy living by clicking here.

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