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7 tips for a healthy heart

Healthy lifestyle is important for a healthy heart

Quit smoking

Smoking increases the chances of heart disease. Those who smoke cigarettes have twice the risk of heart diseases compared to a non-smoker. Regular smoking reduces life expectancy. Start with cutting down one cigarette a day. Gradually stop smoking.  

Pay attention to diet

Eat a diet rich in fruits, vegetables, whole grains, and fibre. Half of what you eat should be vegetables. Prefer to consume fruits in the original form than opting for juices.

Regular exercise

Cholesterol levels are a determinant of heart disease. Regular exercise improves cholesterol levels. Target a physical activity for 30 minutes a day. Go for a regular walk. You can opt for options like walking to the nearby grocery store or take your dog for a stroll post dinner.  

Cut down on salt

Limit salt intake as much as possible. Excess salt leads to water retention. This contributes to high blood pressure and eventually heart disease.  

Prevent weight gain

Talk to your doctor to know what should be your healthy weight according to your height. For those who are overweight, walking for 60 minutes a day helps to reduce weight. Meanwhile, cut down on calories by avoiding sweets.

Oily fish

Consume oily fish twice a week. Fishes like tuna and salmon are good. They are rich sources of omega-3 fatty acids which are good for the heart.  

Cut down on alcohol

Too much of alcohol increases blood pressure and contributes to weight gain. Limit the intake of alcohol to one or two units per day. Gradually get into the habit of not consuming alcohol.  

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