Here are 7 simple tips on healthy eating for a healthy heart:-

1.  Cut Salt Intake.

Cutting down on salt reduces blood pressure regardless if your blood pressure is high to start with.  When your blood pressure goes down, your risk of developing heart disease or stroke goes down too.  The recommended intake of salt a day is 6g which is about 1 teaspoonful.  One of the easiest ways to cut down on salt is to compare foods and choose those that are low in salt.  A quick way is by looking at the nutritional information on the label.  Look for the figure for salt or sodium per 100g.  If the label says 1.25g salt or more per 100g, this is a lot of salt.  If it says 0.25g per 100g, the salt content is low.

2.  Increase of food variety

We tend to eat the same 10 to 15 foods every day, depriving ourselves of a wider range of nutrient.  Eat a variety of foods on a daily basis that include plenty of vegetables, fruits, whole grain products, bread, fish and other protein.  Add new foods of different colors and vary recipes to your menus.  Studies show a varied nutrient decrease the risk of heart disease, high blood pressure and associated problems.  It also helps increase the chances of a long and healthy life.

3.  Cut down on cholesterol.

A cholesterol imbalance can dramatically increase your risk of having a heart attack or stroke, which could result in paralysis, brain damage or even death.  Research shows by simply drinking 5 cups of black tea a day, can lower low-density lipoprotein the LDL “bad” cholesterol.  Drinking black tea in combination with following a healthy diet moderately low in fat, cholesterol and saturated fatty acids, reduces total and LDL cholesterol by significant amounts and may reduce the risk of coronary heart disease.

4.  Reduce stress.

Some stress is good as it helps to motivate us to accomplish our work.  However, too much stress can “paralyze” us.  One way to reduce stress is to avoid the event or thing that lead to your stress.

Below are some tips to help you reduce stress  :-

a)       Stop worry about things you cannot control, eg. like the weather.

b)      Work to resolve conflict with other people.

c)       Ask for help from family, friends or professionals.

d)      Look at change as a positive challenge, not a threat.

e)      Set realistic goals at home and at work.

f)       Eat well balanced meals.

g)      Get enough sleep and exercise regularly.

5.  Increase fitness.

When you are physically fit, you will look and feel good.  Improving your fitness level does not have to involve too much hard work.  All it takes to lengthen your life is 15, 10 minutes exercise sessions a week.  This can be achieved by

a)      taking the dog for a walk.

b)      taking the stairs rather than the elevator.

c)       parking farther away from the grocery store or work

d)      brisk walking.

Just walking 10 minutes each morning, lunchtime and evening every weekday can help reduce the risk of several chronic diseases such as diabetes, heart disease and high blood pressure.  By moving more each day, you will be making positive health choice each day.

6.  Sleep longer.

Lack of sleep contributes to irritability, moodiness and accidents.  It also contributes to diabetes and weight gain.  Studies found that adult who sleeps the least appear to be the most likely to gain weight and become obese.  As we sleep we release leptin – a chemical that controls body fat by signaling when we are full.  If we are deprived of leptin through lack of sleep, we tend to eat more.  If you are having problems sleeping. try exercising regularly, avoid too much caffeine and alcohol and get to bed and wake up at the same time each day.

7.  Laugh more.

Laughing lowers our stress levels and helps our immune system to fight off diseases for our body.  When you laugh, your brain secretes natural hormones like serotonin.  Serotonin helps to improve sleep, relieve depression and calm anxiety.  Every time you laugh you are burning calories.