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.”