Tips to keep your heart healthy

You are never too young or too old to take care of your heart. Being conscious about heart diseases is certainly a smart choice which will pay off to the rest of your life. Here are some tips or suggestions which will help keep your heart healthy.

1: Quit smoking and limit your alcohol. Avoid second hand smoking. It is said that up to 30 percent nonsmokers are likely to suffer from heart diseases or lung cancers by second hand smoke exposure at work or home.

2: Be physically active every day. One should regularly exercise for 30 minutes in a day and try to do it for at least 5 days in a week. You can do slow aerobic such as brisk walking or you also can do vigorous physical activity such as jogging and running for 1 hour and 15 minutes in every week.  Children should do at least 60 minutes of physical activity every day.

3:  Choose a healthy diet: If you are a great lover of saturated fat like red meat and you and dairy products I would like to suggest you to not to follow your heart to protect your heart. Rather try to eat a plenty of vegetables and fruits which are rich in fibers. Eat oily fishes such as Hilsha, Tuna, and Salmon at least twice per weak. Eat nuts such as almond, legume, and berries. Take lower fat dairy products and poultries (skin less). Limit sugar, sweetened beverage and red meat. Take some meals without meat. Avoid salt and high sodium food.

4: Tame your stress: Long term stress increases heart rate and blood pressure which damage the arterial wall. Take deep breathing exercise and find out some free times every day to do whatever you enjoy.  Giving back through volunteering also does wonders for knocking out stress.

5: Try to maintain a healthy blood pressure.

6: Keep your total cholesterol healthy.

7: Keep your blood glucose healthy.

Dr Subrina Akhter is the Chief Medical Officer at Awaj Foundation