World Heart Day: Choose The Road To A Healthy Heart
Ever since a child, we tend to develop a habit, both - food and lifestyle. A typical day starts with having a piping hot cup of tea with some breakfast, followed by rushing to our work.
Catching up with our colleagues with a well-known 'cutting chai' with some dippable treats has now become a ritual. Then comes our favourite 'lunchtime' where there are multiple tiffins of decadent delicacies teasing you to taste them, so how can you stop yourself from sneaking a taste? An evening break for chai and snacks is your only escape in the long, tiring day at work. You reach home all tired and sit down to stuff your face with food until you're satisfied. Before you know, your doctor informs you of some dreadful heart problem that you often learn through your friends or family.
According to WHO, cardiovascular diseases (CVDs) take the lives of 17.9 million people every year, 31% of all global deaths. Tobacco use, unhealthy diet, physical inactivity, and alcohol intake are some of the primary culprits of these diseases.
What's next after you discover your heart complication? 'Free advice' - a whole lot of it from everyone. And while their intentions are good, have you ever wondered about its relevance? Now, my friend, before switching to the browser and tapping for solutions, know that not every piece of information you read is verified by medical professionals.
Therefore, on this World Heart Day, we're here with some things you can adopt and take care of your heart the right way.
❖ The Yoga-Heart Connection ❖
Do we even need to stress enough on the benefits of Yoga? Yoga is an age-old form of exercise that benefits in ways more than we can imagine. Yoga is one of the best ways to increase your flexibility, strengthen your muscles, relieve stress, boost stamina, and rejuvenate your body. Yoga cleanses your body inside-out and aids in boosting immunity as well as benefiting various organs.
It benefits our respiratory system, induces proper blood circulation that helps in weight management, and aids in attaining optimum heart health.
Listed below are some of the most basic and easy yet effective yoga postures for maintaining a healthy heart:
1. Utthita Trikonasana or Extended triangle pose
2. Paschimottanasana or Seated forward bend pose
3. Ardha matsyendrasana or Half spinal twist pose
4. Gomukhasana or Cow face pose
5. Setu Bandhasana or Bridge pose
6. Salamba Sarvangasana or Shoulder stand pose
❖ Now that I am diagnosed with heart complications, is my diet now going to make any difference?
The answer is, a big fat YES! Eating healthy and yummy is the key to a healthy heart and a happy life.
Here's what you can follow: (2)
1. Say yes to more of fibre: You have a variety to pick and choose. Include whole wheat grains or cereals, peas, pulses, fruits such as oranges, pears, melons, and vegetables such as carrots and broccoli.
2. Salads and fruits should be consumed daily: They're a feast in all means, trust us. It is no secret that veggies and fruits are a great source of nutrients. Ensure to have fruits and veggies of multiple colours, and while you're at it, don't forget to consume seasonal fruits and vegetables as well.
3. Restrict the intake of salt: It is essential to keep a tab on your intake of salt. Experts recommend not to exceed your salt intake and stick to what your doctor or nutritional experts have suggested.
4. Choose your cooking oil wisely: Opt for cooking oil that contains a high amount of essential fatty acids - MUFA (monounsaturated fatty acids) & PUFA (polyunsaturated fatty acids). However, instead of using one type of cooking oil, use different oils every month for added benefits.
5. Nuts are the heart's best friend: Nuts are the best source of omega-3 fatty acids, which is an essential fatty acid that plays a key role in maintaining your heart health.
Understand and initiate - it's about time. Ask yourself, 'what is it that you might be unintentionally doing wrong and improve?'
This World Heart Day, vouch for yourself and swap to healthier alternatives, be wise about the food you consume, indulge in physical activities, spend time with your loved ones, have a hearty laugh!
-‘From the makers of AngioCard Gold Plus Drops.’