Do’s and Don’ts for your Heart Protection

Consuming the right kind of food may be the best way to take good care of your heart. Eat only healthy food to avoid plaque build-up in your coronary arteries.

Manage your diet properly

The diet rich in vitamins and minerals such as fruits and vegetables, low fat dairy products will count a lot.

Legumes and nuts are a good substitute of meat that supply protein and also a good source of HDL cholesterol. If you use meat for occasional serving, choose lean one.

Avoid saturated fat and trans fat, those oil will raise cholesterol level and increase your risk of atherosclerosis. It’s safe to use olive oil though quite expensive but can lessen the hazard of plaque build-up.


Red meat and dairy products are the main source of saturated fats. Eating a diet that is high in saturated fat can raise the level of cholesterol in the blood. Having high cholesterol increases the risk of heart disease.

          Saturated fat is the kind of fat found in butter and lard, pies, cakes and biscuits, fatty cuts of meat, sausages and bacon, and cheese and cream.

Omega 3 fatty-acid found in some oily fish such as salmon, mackerel, herring, tuna, anchovies and sardines contribute to heart health and lower triglycerides.

  • Never smoke and avoid exposure to secondhand smoke

Smoking is one main risk factor of heart disease. There’s a lot of smoking campaign being dangerous to your health, unfortunately, still most people stick to it never realize the consequences.

The disgusting and polluted smell in tobacco will damage your heart and blood vessels due to the chemicals in it and the nicotine from tobacco smoke makes your heart work harder as your arteries become narrow.

Try to avoid exposure to secondhand smoke as you are more vulnerable health risk than the smoker. Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and brings on more stress symptoms.

Exercise is excellent for good health and wellbeing. Regular exercise can help protect you from heart disease and stroke, high blood pressure, noninsulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress.

Experts recommend that you do 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week.

However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.

Exercise has shown to release endorphins, the substance that helps you feel better and maintain positive attitude.

  • Avoid Stress

When we expect anything that poses a threat of danger to our well being that is stress. Stress is a normal part of life but if left unmanaged, stress can lead to emotional, psychological, and even physical problems, including heart disease. Chronic stress exposes your body to unhealthy, persistently elevated levels of stress hormones like adrenaline and cortisol.

If you continue to be stressed and you don’t give your body a break, you are likely to develop health problems like heart disease. You could also worsen an existing illness.

There are many techniques you can use to manage stress. Some of which you can learn yourself, while other techniques may require the guidance of a trained therapist.

            Get enough rest- you can’t fight stress effectively without rest. You need time to recover from exercise. The time you spend resting should be long enough to relax your mind as well as your body.

Stop smoking and Exercise regularly to help fight stress.

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