Maintain Your Heart

Your heart is your major source of living, it works for you without stop for you whole life. Making small changes in your habit can indeed make a big and/or real difference in your heart health.

 HOW TO PREVENT HEART PROBLEMS

Heart disease may be a leading cause of death, but that doesn't mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, sex or age — there are some key heart disease prevention steps you can take.

Nevertheless, You can avoid heart problems in the future by adopting a healthy lifestyle today.

Most of the major cardiovascular disease risk factors can be controlled. Here are a few tips 

1. Active lifestyle - 30 minutes of activity a day can help prevent heart attack and stroke. Try to make exercise a regular part of your life.

2. If  a smoker, stop smoking and protect yourself from tobacco. Avoid smoke-filled environments

3. Eat healthily - Eat plenty of fresh fruit and vegetables, a variety of whole grain products, lean meat, fish, peas, beans, lentils, and foods low in saturated fats. Be wary of processed foods, which often contain high levels of salt. Try to avoid drinking alcohol or if you do drink, make sure it is in moderation. Drink lots of water!

4. Maintain a healthy weight - Keeping a healthy weight and limiting your salt intake will          help to control your blood pressure and lower your risk of heart disease and stroke.

5. Vital sign checks - Have your blood pressure, cholesterol and glucose levels checked  regularly.

6. Know the warning signs - the sooner assistance is sought, the greater the chances of a full recovery. Learn about CPR

7. Follow your doctor’s instruction

HEALTHY DIET

1. Fruits and vegetables - Improve fruit and vegetable consumption by:

• Always including vegetables in your meals

• Eating fresh fruits and raw vegetables as snacks

• Eating fresh fruits and vegetables in season

• Eating a variety of choices of fruits and vegetables.

2. Fats – Reduce fat intake by:

• Changing how you cook – remove the fatty part of meat; use vegetable oil (not animal oil); and boil, steam or bake rather than fry;

• Avoiding processed foods containing trans fats; and

• Limiting the consumption of foods containing high amounts of saturated fats (e.g. cheese, ice cream, fatty meat).

3. Salt, sodium and potassium - Most people consume too much sodium through salt (corresponding to an average of 9–12 g of salt per day) and not enough potassium. High salt consumption and insufficient potassium intake (less than 3.5 g) contribute to high blood pressure, which in turn increases the risk of heart disease and stroke. One can reduce salt consumption by:

• Not adding salt, soy sauce or fish sauce during the preparation of food

• Not having salt on the table

• Limiting the consumption of salty snacks

• Choosing products with lower sodium content.