You can do it for your Heart

  Staying Active
  Eating Better
  Being Happy
  These are the three steps or #ChhoteKadam that every one must follow to make your heart 50% healthier.

  Create realistic goals and strategies.Set a goal you know you can keep.Keep it simple. 
   Eating Better is one of the steps to be taken by all.

  If you aren’t used to eating something, try gradually adding it to your diet.Be patient.Changing it isn’t            always easy.Drink more water.Drinking the right amount of water is a key ingredient in staying healthy. If you’re drinking more water, you’ll have less room for sugary sodas.More than half of the calories we consume everyday come from sweetened beverages.

Go green.Eat heart healthy fruits and vegetables.Eat seasonally.This means you are getting food at it’s peak performance and flavor level.Cut out processed food.Higher salt intake puts you at risk for high blood pressure. So take control and cut out salt where you can.Eat more fiber.Whole grains are filled with fiber, which makes digestion easier and helps you feel fuller when you’re done eating.

Replacing processed, junk food for heart-healthy, fiber-filled options.Try milk substitutes. Soy, almond and rice milk are all rich in calcium and Vitamins A and D and add great flavor. 
 Being Happy is the second step

Setting and pursuing goals is an important part of moving forward in life, and making time for ourselves to Relax, Renew and Recharge should be no different. We all need to step back now and then and take a breather. It’s impossible to go full speed all the time.Stress affects each of us in different ways.Stress can weaken your immune system and cause uncomfortable physical symptoms like headaches and stomach problems, as well as insomnia and irritability. Happiness can cut off stress from your life and help in keeping the heart healthy. A daily dose of friendship is a great medicine. Call or write your friends and family to share your feelings, hopes and joys.
 Staying Active

Regular physical activity relieves mental and physical tension. Physically active adults have lower risk of depression and loss of mental functioning. Physical activity can be a great source of pleasure, too. Try walking, swimming, biking or dancing every day.Laughter makes you feel good. Don’t be afraid to laugh out loud even when you’re alone. 

Too much alcohol, cigarettes or caffeine can increase stress. If you smoke, decide to quit now.Try to “pace” instead of “race.” Plan ahead and allow enough time to get the most important things done.Try to get six to eight hours of sleep each night. If you can’t sleep, take steps to help reduce stress and depression. Physical activity also may improve the quality of sleep.Approach the big tasks one step at a time.Be positive that you can handle it right Try not to worry.Eating a heart-healthy diet, being physically active on a regular basis, not smoking and staying at a healthy weight. This is not that difficult to achieve after all its your Heart that is at stake.

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

Act before it is late

A healthy heart should be foremost on your list. You need to take just three steps #ChhoteKadam.
They are Staying Active,Eating Better and Being Happy
Want to make your heart 50% healthier then do take these three steps.

If you are still wondering from where to start I suggest a walking schedule. The heart-healthy benefits of exercising for just 30 minutes a day are nearly endless. To name a few, exercise:

Improves blood circulation

Keeps your weight under control

Helps you quit smoking

Improves cholesterol levels

Prevents and manages high blood pressure

Prevents bone loss

Boosts energy level

Helps manage stress

Helps you fall asleep faster and sleep more soundly

Reduces coronary heart disease in women by 30-40 percent

Reduces risk of stroke by 20 percent in moderately active people

Delays chronic illness and disease associated with aging

Eat Well to Prevent Heart Disease.

With family, career,  education and other responsibilities, keeping a track of  our nutritional needs becomes impossible.One can reduce the risk of heart problems with a diet rich in a variety of vegetables and fruits, lean proteins, healthy fats and whole grains.Small but consistent changes can make a big difference in the long run.

Fruits and vegetables: At least 4.5 cups a day.

Fish (preferably oily fish, like salmon): At least two 3.5-ounce servings a week.

Fiber-rich whole grains: At least three 1-ounce servings a day.

Nuts, legumes and seeds: At least 4 servings a week, opting for unsalted varieties whenever possible

Sodium: Less than 1,500 mg a day.

Sugar-sweetened beverages: Aim to consume no more than 450 calories a week.

Processed meats: No more than two servings a week.

Saturated fat: Should comprise no more than 7 percent of your total calorie intake

 Being Happy should be an important part of our life.Make a list of all those things or actions that have ever given you happiness. Try to have a positive attitude to be stress free.Less stress means a happier and healthier heart. Do all those things which make you happy.

For many women, the demands of family, friends, marriage and career can leave little time for the small things – even routine doctors visits.

Make time for annual heart checkups.It’s crucial to schedule and keep annual exam appointments with your primary care physician.We should all encourage the women in our life to join in scheduling and keeping regular exams to prevent heart disease.

Some Don'ts

Smoking causes about 30 percent of all heart disease and strokes.

Nicotine makes your heart rate and blood pressure skyrocket.

Carbon monoxide and tobacco rob your heart, brain and arteries of oxygen.

Smoking damages your blood vessels and makes your blood sticky, which is a recipe for blood clots.

Smoking lowers your tolerance for physical activity and decreases HDL (good) cholesterol.

If you take oral contraceptives, smoking increases your blood pressure and risk for stroke and heart attack.

Smoking can kill you even if you don’t smoke. Second hand smoke increases the risk for heart disease by 25-30 percent and results in cardiac related death for about 38,000 people each year. Act now for your heart

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