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5 THINGS TO DO DAILY TO KEEP YOUR HEART HEALTHY

Jab baat hamare heart healthy hone ki aati hai to right information bahut important hai. Apni health care ke baare me kisi practitioner se hi baat karen. Aur fir unke bataye heart health basics ke path par khud ko set karen.  Heart health ek aisa topic hai jiske baare me bahut confusing information milti hain.

5 THINGS TO DO DAILY TO KEEP YOUR HEART HEALTHY
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Jab aap cardiovascular conditions jaise high cholesterol or hypertension ke patient hain tab inese deal karna aur bhi important ho jata hai. Healthcare practitioner se aap regular apna cholesterol aur blood pressure check karwate rahen.

Jab aap apne doctor se apne health reviews lete hain tab aap easily treatment start kar sakte hain. Khas taur se jab aap high blood pressure ya high cholesterol ke patient hain to dietary aur lifestyle changes important hain. 

1. Increase Your Fiber Intake:

Cardiovascular concern ke baad bhi apko apni diet me fiber add karna important hai. Fiber digestion me bahut helpful hota hai. Glucose level stable karne me bhi ye important role play karta hai. Aur glucose level stability se artery walls me plaque formation risk bhi reduce ho jata hai.

Fiber cholesterol level ko low karne ka effective way hai. Kyonki fiber cholesterol ko bind karne me bahut efficient hai. Aur ye cholesterol ko bloodstream se remove karta hai. Per day woman ko 25 g fiber aur man ko 38 g fiber ka sewan karna chahiye. 

2. Get Moving to Keep Heart Healthy:

Agr aap apne dil se love karte hain to ye best way hai ise pumping karte rahne ka. Important thing jise apko hamesha remember rakhna hai wo ye hai ki jab aap work out karte hain tab weight training, high-intensity interval training(HIIT) aur restorative exercise jaise yoga aur pilates option ho sakte hain. Weekly kam se kam 150 minutes moderate-intensity aerobic physical activities kar sakte hain. per week 2 or more muscle-strengthening activities bhi kar sakte hain. 

Recent years me researches me paya gaya ki long periods tak baithe rahne se apki health ke liye danger ho sakta hai. Isme aap kitni exercise karte hain ye kuch matter nahi rakhta. Jo log full-time baith kar apni job karte hain unke liye bad news hai. Jo all day baithe rahte hain unme cardiovascular problems badh jati hain.

Iske saath hi jo log long time ke liye traveling karte rahte hain unme bhi blood clot hone ki problems increase ho jati hai.

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Experts ka kahana hai ki full day active rahna bahut important hai. Apne office jane par kuch distance par hi apni car park kar den. Aur walk kar ke jayen. Yaad rakhen ki aap most of time exercise me hi bitayen. Jitne walking karnege utne hi heart health ko best rakh sakenge..

3. Eat Fruits and Veggies to Keep Heart Healthy:

Market me bahut saare treatment options milte hain. Jaise ki pharmaceuticals aur nutraceutical. Aise me hum well-balanced diet ki importance ko bhul hi jate hai. Inme colorful fruits aur vegetables shamil hain. Phytonutrients fruits aur vegetables skin me me paaye jane wale chemical component hai. Ye hamari diet me antioxidants ko provide karne me responsible hain. Antioxidants hamari body ke free radicals ko reduce karte hain.

Ye damage sirf external factors jaise environmental toxins se hi nahi hota balki hamari own cells ke karna bhi hota hai.  Phytonutrients na sirf heart health me hi help karte hain balki ye hamare gut ke liye bhi good bacteria hain. Inhe prebiotics bhi kaha jata hai. Agr apko apni daily diet me phytonutrients-rich foods lene me difficulty feel akrte hain to apne routine me high-quality food supplement ko add karen.

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Hamesha dhyan rakhen ki apki diet balance ho. Usme full colored fruits aur veggies ho. Jo bhi khayen usme nutrients, minerals aur proteins sab ho.

4. Get Enough Sleep:

Neend apka heart healthy rakhne ke liye important part hai. jab apki neend puri nahi hoti tab apko cardiovascular disease hone ka danger badh jata hai. Isme apki hea;th habits aur apki age ka koi matter nahi hota.

45 se above age ke 3,000 adults par research kiya gaya ki jo log per night 6 hrs se kam neend lete the unhe heart attacks ka danger ho sakta hai. 6 to 8 hrs neend lene walon me heart health sahi rahti hai. 

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  • Apni neend ko priority den
  • per night 7 to 8 hrs neend len.

5. Manage Your weight:

Overweight hona bhi heart health ke liye problem create karta hai. Hamesha healthy balanced diet len. Apni diet me low fat ko add karen. Sugar ko replace karen aur fruits ko add karen. Regular physical activity ke saath hi ull fruits aur vegetables khayen.

Regular excercise karen aur apna weight check karte rahen. Doston, jaan hai to jahan hai. Aur khud ko fut rakhne ke liye apke heart ka healthy hona sabse important hai. Isliye apne heart health par full focus karen.

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Aap regular excercise karen aur heart ko problems se dur rakhen. Ek nice physical body heart ke liye bahut important hai. Apna routine set karen. Ani diet par control karen. Hamesha balanced diet hi follow karen.

2 Comments

    • sabhindime sabhindime Post author | 22nd March 2018

      @Gaurav patyal
      thanks for wonerful comment

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