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Every day your heart supplies oxygen and essential nutrients throughout the body pumping about 2,000 gallons of blood. It is kind of a huge task for a muscle that is actually the size of your fist. The more you keep your heart healthy, the longer it will keep you alive.

As per a study, the number 1 cause of death among men and women is known to be heart disease which can be reduced by making some heart-healthy lifestyle modifications. If we are asking you to make some lifestyle changes, we are not dramatically recommending you to run five miles every day or eat nothing but salads. Doing a little bit every day and making mindful decisions about how you are eating or moving can reduce your heart's workload. 

When you make everyday changes in your lifestyle, it reduces the chance of you suffering from hypertension, coronary artery disease, and heart failure. 

For instance:

• If your diet has a high sugar and sodium intake, it can harm your arteries. Low heart pumping occurs in our body as it becomes difficult for the heart if the arteries are not healthy. You can get a CT Coronary Angiography test to see if your arteries are in healthy condition or not.  

• If you are not getting any exercise or too little exercise, you can develop conditions such as high blood pressure and diabetes that leads to heart diseases. Getting regular exercise strengthens the heart and helps the muscles in extracting oxygen from the blood more easily. 

Being consistent is the key. We are not asking you to make changes overnight but taking small steps can bring huge benefits in the long run. You can imagine your health like a retirement account. When you invest small amounts in it, it will grow over time and give you the benefit in the long run. 

Saaral heart center has some of the best cardiologists in Surat. You can visit us to get the best cardiologist treatment in the country.

Diet tips for your heart health

Many patients are confused if they should follow a proper diet plan. The diets that we are recommending have proven to bring improvement in heart-related diseases. 

• DASH (Dietary approaches to stop hypertension) diet - It gives emphasis on low-fat dairy products, fruits, vegetables, and lightly unsalted and salted nuts. 

• Mediterranean diet - It promotes the consumption of monounsaturated fats such as whole grains, olive oil, plenty of fruits and vegetables, some fish, nuts, legumes, and seeds. 

However, you don't have to adhere to a strict diet. You can begin with the following five changes to establish a healthy nutrition habit.

1. Add - do not subtract -

 Adding fruits and vegetables to every meal is better than going cold turkey by eliminating all your treats. The nutrients will help to reduce cholesterol and blood pressure. Moreover, the fiber, sweetness, and crunch will satisfy your cravings to munch. 

2. Replace your protein source -

Red meat is rich in saturated fat, which increases cholesterol. Replace red meat with fish, beans, or chicken. 

3. Choose healthy options for fast food -

 When we need to eat on the run, certain choices work better than others. For instance, choose grilled items or a salad over any fried food.

4. Replace butter with olive oil for cooking -

This replacement will retain the flavor of your food without increasing your cholesterol. Zero oil cooking and consuming this type of food is best for your health! 

5. Choose oatmeal over cold breakfast cereal -

Oatmeal is full of fiber and is a whole grain, thus helping to reduce cholesterol. Cold breakfast cereals are often rich in sugar and are not made of any nutrients.

Start with daily exercise

When you are starting with exercise, try doing it for 15-20 minutes daily. You can follow these three steps to give a chunk of your time to this daily habit.

1. Start moving while doing your chores

Try doing a few sets of squats or jumping jacks while cleaning, making dinner, or simply waiting for the water to boil. You can also indulge in doing a few push-ups while bending down to pick something. At least doing some movement is better than no movement at all. 

2. Move while binge-watching

Jog in your place or do some jumping jacks while binge-watching your favorite show. You can also utilize this time to tone your muscles with resistance bands.

3. Play more

Start walking or join your kids in the playground - anything to get you up and moving! Make movement fun by joining your friends for a walk or run.

Still, looking for the best tip? Quit alcohol and nicotine products. Avoiding these two things will help you stay away from any kind of diseases. 

Visit Saral Heart Center, to get the best EECP treatment Surat from renowned physicians in the country.