Medical Centric
8 Steps to Keep Your Heart Healthy
.
Chapters
0:00 Introduction
0:31 Add More Vegetables and Fruits to Your Diet
0:59 Eat More Fiber
1:26 Move to Low-Fat Dairy
1:46 Shift Towards Trans Fats
2:06 Decrease Your Salt Intake
2:27 Go for Omega-3 Fats
2:48 Increase your movement
3:10 Limit Alcohol Intake
• A total of 17.9 million people of all deaths around the world take place due to cardiovascular diseases.
• That is 31% of the total deaths counted.
• This is why keeping your heart healthy is so important. The heart pumps blood throughout the body, keeping it active.
• A healthy heart keeps your brain and body strong and active.
• Here are 8 steps that can help you do that:
Add More Vegetables and Fruits to Your Diet
• Not only are vegetables and fruits low on calories, but they also contain significant vitamins and minerals that you need in your daily life.
• They keep you full while ensuring that your caloric intake is fairly balanced.
• More than that, they are full of antioxidants that remove free radicals from the blood and make sure no oxidation takes place, protecting your body’s tissues and the heart.
Eat More Fiber
• You might know the main benefit of fiber as helping with digestion. While that is true, fiber can also play a significant role in keeping your heart strong and healthy.
• Soluble fiber, which you can get from food items such as berries, oats, nuts, and apples, can help lower cholesterol levels in the blood.
• This decreases the stress on your heart and keeps it strong.
Move to Low-Fat Dairy
• Whole milk and other dairy products made from it are rich in saturated fats.
• These fats line along your arteries and block them.
• You can counter that by adding low-fat dairy to your regular diet, such as skimmed milk, low-fat cheeses, and Greek yogurt.
Shift Towards Trans Fats
• Not all fats are bad for your heart. Unsaturated fats can help improve your heart’s health.
• You can get unsaturated fats from foods such as olives, avocados, peanut butter, nuts.
• One of the key benefits of unsaturated fats is their help in lowering cholesterol.
Decrease Your Salt Intake
• Sodium can play a major role in increasing blood pressure and can cause kidney problems.
• Decreasing salt intake is one of the first steps advised for anyone with a heart condition.
• You can maintain your blood pressure by reducing your salt intake, which decreases stress on your heart.
Go for Omega-3 Fats
• Salmon and other fatty fish are very good for your heart as they contain omega-3 fatty acids.
• They help decrease “bad” LDL cholesterol while maintaining “good” HDL cholesterol.
• You can also find omega-3 fats in walnuts and flax seeds.
Increase Your Movement
• Managing your weight is key to ensuring your heart’s health.
• Putting on weight can add more stress on your heart, which can cause problems if left unchecked.
• Try to get 30 minutes of exercise, moderate or fast-paced, every single day.
• You will not just lose weight; you will also strengthen your heart.
Limit Alcohol Intake
• Excessive or regular alcohol intake can cause you to gain weight, which adds stress to your heart.
• Limit your alcohol intake and try to consume as little as you can.
• Couple that with more activity and you will have a much healthier heart.
These were 8 easy steps you can take to keep your heart healthy.
eight steps to keep your heart healthy a total of 17.9 million people of all deaths around the world take place due to cardiovascular diseases that is 31 of the total deaths counted this is why keeping your heart healthy is so important the heart pumps blood throughout the body keeping it active a healthy heart keeps your brain and body strong and active here are eight steps that can help you do that add more vegetables and fruits to your diet not only are vegetables and fruits low on calories but they also contain significant vitamins and minerals that you need in your daily life they keep you full while ensuring that your caloric intake is fairly balanced more than that they are full of antioxidants that remove free radicals from the blood and make sure no oxidation takes place protecting your body's tissues and the heart eat more fiber you might know the main benefit of fiber as helping with digestion while that is true fiber can also play a significant role in keeping your heart strong and healthy soluble fiber which you can get from food items such as berries oats nuts and apples can help lower cholesterol levels in the blood this decreases the stress on your heart and keeps it move to low-fat dairy whole milk and other dairy products made from it are rich in saturated fats these fats line along your arteries and block them you can counter that by adding low-fat dairy to your regular diet such as skimmed milk low-fat cheeses and greek yogurt shift towards trans fat not all fats are bad for your heart unsaturated fats can help improve your heart's health you can get unsaturated fats from foods such as olives avocados peanut butter nuts one of the key benefits of unsaturated fats is their help in lowering cholesterol decrease your salt intake sodium can play a major role in increasing blood pressure and can cause kidney problems decreasing salt intake is one of the first steps advised for anyone with a heart condition you can maintain your blood pressure by reducing your salt intake which decreases stress on your heart go for omega-3 fats salmon and other fatty fish are very good for your heart as they contain omega-3 fatty acids they help decrease bad ldl cholesterol while maintaining good hdl cholesterol you can also find omega-3 fats in walnuts and flax seeds increase your movement managing your weight is key to ensuring your heart's health putting on weight can add more stress on your heart which can cause problems if left unchecked try to get 30 minutes of exercise moderate or fast paced every single day you will not just lose weight you will also strengthen your heart limit alcohol intake excessive or regular alcohol intake can cause you to gain weight which adds stress to your heart limit your alcohol intake and try to consume as little as you can couple that with more activity and you will have a much healthier heart thank you for watching our video please do not forget to like and share the video also please subscribe to the channel to stay updated on our latest videos
#Steps #Heart #Healthy
source
Such an insightful video! 🌟 The tips shared here are truly a game changer for anyone aiming to improve their health. It's all about making small yet powerful changes, and this video hits the mark. I'm definitely incorporating these habits into my routine to keep my heart and body in check. Keep spreading the knowledge, and thank you for empowering us to live healthier lives!
9:56 – Amazing tips, I’m saving this video to rewatch later 🔥
Very helpful video thank you sir 😊❤
Thank you
And no smoking too along wit the alcohol!!!! I’m amazed he didn’t include it!!
Thanks for the heart health tips! I wanted to mention Arjun Tea by Planet Ayurveda—it’s been a game changer for me. I feel more calm, and my blood pressure readings are more consistent now. If you’re exploring herbal options, this tea is definitely worth checking out. Love this kind of content!
You recommend eating more trans fats, which is the most unhealthy fat, that is proved to cause cancer. But you say shift towards trans fats, and then explain why you should eat more unsaturated fats. Did you mistake trans fats for unsaturated fats?
Not once did u mention smoking im gonna smoke a pack a day
nice
I was looking for a natural way to support my cardiovascular system, and Planet Ayurveda Arjuna capsules have been perfect. I feel more balanced and healthy
most informative video I got for my assignment!! TYSM!!
Thank you so much.
Informative video 👍
Very informing
you can also use Arjun Tea and Gotu Kola capsules of Planet Ayurveda along with these tips.
Thank you
You are gonna help me a lot 😊😊😊😊 thank you so much
😊😊😊
Thank you I really need a lot of healthy food and water
Thank you
Good video but "Shift towards trans fats" sounds like the opposite of your message, which was to switch away from trans fats to mono and poly.
Great tips! 💯
You helped me so much thank you
What can i do my heart is too thick and blood is not flowing well around my body