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Hearty Advice – 2

1.Last Sunday of September is celebrated as WORLD HEART DAY.This year it is falling on 28 of September.The theme of this year is “TEAM UP FOR HEALTHY HEART“.Try to identify others around you who also have interest in cardiovascular & heart disease prevention.

2.Risk Factors for heart diseases are-Obesity, High blood Pressure, Stress, Diabetes, Smoking, Alcohalism, Lack of exercise, Faulty diet and life style.

3.For Healthy Heart

-Use less oil.

-Eat more of grains and nuts.

-Limit red meat.

-Use low fat dairy products.

-Quit Smoking

-Sleep adequately.

-Monitor BP and cholesterol regularly and take measure to control it.

-Make proper work schedule and follow it religiously to avoid work related stress.

-Practice stress reduction technique such as deep breathing,yoga and meditation.

-Go for medical check up regularly.

-If your doctor has prescribed you medicine for high BP or some other related ailment

Take them regularly whether you are feeling sick or not.High BP is said to be silent

Killer.

Take less salt,not >1.25 gm per day

-Exercise regularly.

4.Maximum heart rate is a good indicator of heart function.This is calculated by-

(220-age).This you should get after exercise.Failure to achieve one’s maximum heart rate is an indicator of poor heart health.If heart rate returns to normal quickly it shows better health.

5.If starting exercise for the first time, Your heart rate should be 50% of the desired maximum heart rate after exercise and you should be comfortable .Slowly and slowly increase exercise time.

Hearty Advice – 1

Flaxseed oil
Flaxseed oil is the world’s richest source of omega-3 fatty acids. Omega-3 fatty acids have been studied extensively for their beneficial effects on high blood pressure and cholesterol levels, angina and other risk factors for stroke and heart attack. New research indicates some other great benefits. They may be helpful in easing the symptoms of arthritis and multiple sclerosis and skin conditions such as psoriasis and eczema. There is also some promising preliminary evidence that they may help inhibit the formation of cancerous cells.


FitnessA

Part of keeping fit is making sure that your heart is strong and healthy. In order to keep it so, talk to your doctor about creating an exercise programme for you.

  1. If not a doctor then ask a friend or family member to start your programme with you.
  2. Work out a convenient schedule, right down to the time of day, to help you develop a consistent pattern. Gradually build up your workout to 30 to 60 minutes, three to four times a week.
  3. Be sure to drink water before, during and after your workout.
  4. Make up for missed sessions. Reschedule them for another day, or add time to your next workout.
  5. Consider learning a new sport or exercise, or improving on one that you know, when developing a workout strategy. Doctors recommend aerobic exercise, such as jogging, running, swimming or brisk walking, as well as aerobic sports such as tennis.
  6. Try variety in your workouts. Walk one day, swim another and bike the next. Joining a group or sports team provides great motivation that will help you stick with your exercise routine.
  7. Eating fish will help you get your dose of omega-3. If you are a vegetarian, you will have to take it in capsule form.

Recent studies have shown that meditation may decrease the risk of heart disease, possibly because the resulting stress relief may promote the body’s self-repair system to thin the fatty buildup on artery walls.

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