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Posted by on Apr 8, 2014 in blog, Heart | 0 comments

Forty ways to keep your heart healthy

Forty ways to keep your heart healthy

 

The American Heart Association has citied that the primary cause of heart attack stems from inappropriate nutrition, low levels of activity, high levels of stress and smoking. These result in high blood pressure, diabetes and high blood cholesterol, which lead to a heart attack. Dr. Christian Barnard, credited with doing the first human transplant surgery in 1967, spent the latter years of his life preaching lifestyle changes to avoid heart attacks. This compilation of tips is taken from several of his books, on how to have a healthy heart.

  1. Eat in moderation. Stop eating while you are still hungry.
  2. Crash diets depress and irritate. Dieting often leads to nutrient deficiencies.
  3. Long-term weight reduction cannot happen without exercise.
  4. More important than weight loss is fat loss.
  5. Don’t deny yourself the foods you like. Just eat them less often.
  6. Have soup before a meal. You will then  eat less.
  7. Fish contains omega fatty acids. They are good for the heart.
  8. Fruits and vegetables eaten daily, lower the risk of heart attacks, while protecting against cancer.
  9. Don’t reuse cooking oils.
  10. After 35, have an annual checkup to find out and manage your BP, cholesterol and lipids.
  11. Eat less, but more often. This increases metabolism.
  12. The night-time meal must be the lightest.
  13. Alcohol helps in dissolving dangerous clots in the blood, and can raise the level of good HDL cholesterol. But, it should be consumed in moderation.
  14. Drinking red wine reduces the probability of heart ailments by up to 60 percent, and also protects against strokes. It is good for the blood, has a positive effect on cholesterol and also against arteriosclerosis.
  15. Remember, ninety percent   situations that cause us stress are trivial and inconsequential.
  16. Be a dreamer, but set yourself attainable goals. Don’t be a perfectionist. Accepting that you are not perfect, reduces you blood pressure and stress.
  17. Show emotion (grief, anger, joy). By suppressing your emotions, you increase you risk of heart attack.
  18. Avoid televisions and computers in your bedroom. Television is one of the main causes of obesity.
  19. People with pets have less heart problems than those without pets.
  20. Cell phones are addictive, and cause stress.
  21. A cheerful, tolerant disposition reduces heart problems. Think positively. Be an optimist.
  22. Laughter therapy has been scientifically proven as good for health. Laughter reduces blood pressure, stress, cancer and heart problems.
  23. Happily married people are less likely to have heart attacks. Lonely people run a greater risk of not surviving a heart attack.
  24. Maintain old friendships and make new friends. The more friends, the better your health.
  25. Anger can be fatal for cardiac patients. Anger counseling has helped reduce stress by over 70 percent.
  26. Faith can prolong your life – it strengthens the immune system. Active religious believers, live eight to ten years longer than non-practising persons.
  27. A positive mental attitude can be the difference between success and failure in cardiac recovery.
  28. While your week belongs to your office, your weekends belong to your family. Your day belongs to your work, your evenings belong to you to do as you wish.
  29. Your work either satisfies you, or makes you ill. More than 50% of people suffer from job-related stress. When your job stresses or depresses you – quit or get counselling .
  30. Surround yourself with capable people at work. Learn to delegate.
  31. Too little sleep is bad for the heart. Too much sleep is indicative of depression seven to eight hours is ideal.
  32. Set goals, targets and objectives, and strive to reach them collectively. Share your concerns and stresses – don’t bottle up.
  33. Traffic sounds, machinery sounds, increase adrenaline, affect blood composition and increase the risk of heart attacks.
  34. Nature’s sounds, water flowing and birds chirping are known to calm the heart.
  35. Every 10 seconds, someone somewhere is dying of cigarette smoking. 35% of all heart related deaths are directly related to cigarette smoking.
  36. Exercise improves circulation, reduces body fat, reduces blood pressure, reduces cholesterol and reduces diabetes. It also combats stress. Exercisers survive heart attacks. Exercise strengthens all the muscles of the body including the muscles of the heart.
  37. Frequent blood donation every three to six months, is good for the heart.
  38. Sex, like exercise, must be regular to be beneficial. Twice a week is as good for the heart as exercising every day.
  39. Every day activities such as climbing stairs, carrying the groceries, and gardening, are good for the heart. Daily household activities such as making beds and cleaning the house cut your risk of heart attack by half.
  40. Laziness and being sedentary constitutes the same cardiac risk as high blood pressure and smoking. Regular exercise strengthens the heart, and reduces heart activity by a million heartbeats each month.

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