You and your Heart

As we age, our body and life changes. The dishes we liked once when we were kids, don't taste the same as they used to. Healthy eating and regular physical activity are your keys to good health at any age. Changes in lifestyle, health, income, and sense of smell and taste affect interest in healthy eating and physical activity. Healthy eating and good lifestyle ward off depression and maintain well being. Keeping a healthy weight is crucial.Being  healthy varies from person to person. Being underweight is of concern and may be related to not having enough to eat. Lack of nutrient leads to illness and disease. Being overweight or obese is also of concern as extra weight may increase your risk for heart disease, high blood pressure, type 2 diabetes, and bone issues. Eating wisely and being physically active preserve muscle and bone, helps maintain strength and a healthy weight as you age.When you get older, your body begins to need fewer calories, but you need just as many nutrients.What do we need to do to keep our heart healthy. Just follow the three small steps or
#ChhoteKadam to make your heart 50% healthier.

                       

Eating Better 
Eat more fruits and vegetables, whole grains, oatmeal, whole-wheat bread and brown rice. Consume

Fat-free or low-fat milk and cheese or soy or rice milk that is fortified with vitamin D and calcium.

Seafood, lean meats, poultry, and eggs,beans, nuts, and seeds are good for health

Eat Less of sugar-sweetened drinks and desserts that have added sugars.

Avoid foods with butter, shortening, or other fats that are solid at room temperature.

White bread, rice, and pasta made from refined grains are also to be avoided.

A portion is the amount of one food you eat in one sitting. Many people eat more than they need, especially when eating out. Avoid eating in front of the TV or the computer.. You may not notice how much you are eating if you are distracted..Drink fluids throughout the day. You may feel less thirsty as you get older. But your body still needs water and other fluids to stay healthy and keep you healthy. Choose high-fiber foods, like whole-grain breads and cereals, beans, deeply colored vegetables (like sweet potatoes), and fruits. Do not skip meals as doing so may make you hungrier later. Eat breakfast. Buy foods that are low in sodium. Reduce salt when cooking or eating your food.

Staying Active

Physical activity is good for your health at every age..Regular physical activity now may improve your endurance, strength, balance, and flexibility. Being active may help you live on your own for a longer time and keep you healthy. For any new physical activity start slowly and work up to your goal. To track your progress and stay motivated, keep a daily diary of what you do and how long you do it.
Being Happy
It is said that happiness comes from within so we must be careful in what we do and think.Our negative thoughts only increase our stress. To avoid this we must only think of all the happy moments of our life and envision all those moments which gave us happiness. Involve in activities that give you happiness like pursuing a hobby,learning to cook or learning a new craft.

These small steps will ensure a healthy heart and make you a happy contented person.

“I am joining the Saffolalife #ChhoteKadam initiative in association with BlogAdda and follow these small steps for a healthy heart.”

Heart is healthy you are healthy.

Heart is healthy you are healthy. How do you keep your heart in good shape and healthy. It is very simple. Just take the #ChhoteKadam initiative to make your heart 50% healthier.
This initiative means the three steps of
    Staying Active
    Eating Better
    Being Happy

Regular moderate exercise, such as running, walking, or swimming can reduce body fat, increase lean muscle mass, decrease blood pressure.All of these exercise-induced changes can have a positive influence on endothelial cells.This act will ensure a healthy heart.
Stop smoking.tobacco smoke contains numerous toxic compounds, such as carbon monoxide, that promote endothelial cell damage. Smoking also increases the blood pressure and heart rate. Free radicals in smoke slash the amount of nitric oxide available in the blood stream .Nitric oxide, as you may recall, is a signaling molecule that helps keep arteries pliable. Because nicotine causes narrowing of blood vessels, less oxygen is transported to the heart. If you smoke, blood platelets become stickier and are more apt to form clots in your arteries.
High blood pressure—hypertension—causes blood vessels to thicken, diminishes production of nitric oxide, promotes blood clotting, and contributes to the development of atherosclerotic plaques in the arteries. Blood pressure is considered high when systolic pressure exceeds 140 mmHg and when diastolic blood pressure is higher than 90mmHg.Excessive weight increases the risk of high blood pressure.Diabetes, a disease in which the body does not produce or properly use insulin, becomes more common as we age.Cardiovascular diseases and stroke are leading causes of diabetes related deaths. If you suspect you have or are at risk for diabetes, check with your doctor. Symptoms include increased thirst, increased hunger, fatigue, increased urination—especially at night, unexplained weight loss, blurred vision, and slow healing of wounds and sores
 Staying Active
Stress reduction techniques, such as taking a walk, practicing yoga, or deep breathing are important for cardiovascular health. Emotional stress triggers the release of adrenaline from the adrenal gland and noradrenaline from the nerve endings in your heart and blood vessels. These hormones make the heart beat faster and adversely affect blood vessels. Under stress, an older person's blood pressure rises more rapidly and stays higher longer than a younger person's because the older person's blood vessels are stiffer and have lost much of their elasticity.
Endurance exercises such as brisk walking increase your stamina and improve the health of your heart, lungs, and circulatory system. But other exercises are equally important for maintaining health and self-reliance as you get older. Strength exercises, for instance, build muscles and reduce your risk of osteoporosis. Balance exercises help prevent a major cause of disability in older adults:. Flexibility or stretching exercises help keep your body limber. As part of a daily routine, these exercises and other physical activities you enjoy can make a difference in your life as you get older.
 Eating Better
What you eat can help keep your heart and arteries healthy—or lead to excessive weight, high blood pressure, and high blood cholesterol the three key factors that increase the risk of developing cardiovascular disease.A diet that includes a variety of fruits, vegetables, and grains, while limiting consumption of saturated fat and sodium.Fruits and vegetables have lots of antioxidants such as vitamin C and vitamin A that neutralize free radicals and may prevent oxidation in the arteries. Fruits and vegetables also contain plenty of soluble fiber, a substance that has been shown to reduce blood cholesterol levels, which is healthy for the endothelium.
Breads, cereals, and other grain foods, which provide complex carbohydrates, vitamins, minerals, and fiber, are associated with a decreased risk of cardiovascular disease.
 Being Happy
Be happy with every breath that you take.Happiness should be woven into the texture of your life.Small activities like playing with the children can make you happy. Go out with your family or friends on outings and picnics. Think of all the happy moments. Do activities that induce happiness and relieve you of stress.These activities vary from person to person. They can be in the form of  reading, joining a hobby class or anything that makes you feel relaxed as relaxation gives you a sense of wellness and happiness.
.Lifestyle changes, including diet being happy and exercise into your life, will be better for your arteries, because these interventions work independently as well as in unison to promote the vitality of endothelial cells and contribute to reducing the risk of cardiovascular disease

“I am joining the Saffolalife #ChhoteKadam initiative in association with BlogAdda and follow these small steps for a healthy heart.”