10 tips to maintain a healthy heart

Tips to maintain a healthy heart Author: Encyclopedia King Abdullah health content The healthy lifestyle makes the heart healthier. Here are tips to improve heart health:

1. conservative movement and activity: To be actively doing moderate-intensity sports for 150 minutes each week, and the means to achieve this goal to do this activity for 30 minutes five days a week. Can choose the appropriate person activity as he could, like riding a bike to work. 

2. Stop smoking: Smoking is a major cause of heart attacks, and after one year of quitting smoking, the risk of heart attack falls to about half that when smokers.

 3. weight loss:Can lead to weight gain raise the risk of heart disease. Therefore, we have to adhere to a balanced diet and low-fat, and rich in fruits and vegetables, as well as a lot of physical activity. 

4. Reduce salt: To maintain a healthy blood pressure, you should stop using salt on the dining table, with an attempt to reduce the add it to the cooking, or to abstain from it altogether. Soon, you get used to it. It also should pay attention to the high levels of salt in processed foods, through check labels on food products: food is a plus salt if it contains more than 1.5 g of it (or 0.6 g of sodium) per 100 g.

5. healthy eating : Should be eating five servings of fruit and vegetables a day , where you can add dried fruit to breakfast cereal , and add vegetables to pasta sauces or curry ... etc .

6. eating fish : Prefer eating fatty fish twice a week , such as mackerel ( mackerel ) , sardines, tuna , fresh salmon ; they are an excellent source of fat from the type of omega-3 , which can help in the prevention of heart disease .

7. reduce the psychological stress and distress : If a person feels under pressure, can improve the clarity of mind to walk on his feet . This will help to arrange his thoughts , and reduce the severity of tension . The brisk walking is part of daily locomotor activity as well.

8. Avoid alcohol : The move away from alcoholic beverages all involves a lot of health benefits , including the promotion of cardiovascular health.

9. Avoid saturated fats : Can be simple changes in diet positive health benefits , such as choosing low fat milk or free him , and slices of pure meat ( fat -free ) and foods cooked by steaming or barbecue instead of frying .

10. Read the labels on food products : When shopping , you should read the labels on food packages to see what they contain ; and this is what helps to make healthy choices.