Daily Habits that Harm Your Heart
Heart disease remains to be the number one killer in the world. Each year, 161,000 people die of cardiovascular diseases in the UK, costing the government around £19 billion to spend for premature death, lost productivity, hospital treatment and prescriptions.
Heart disease, like many other serious illnesses, is preventable. However, thousands of people end up being diagnosed with a critical heart condition. What could be the problem? It may have something to do with their daily habits. Check if you are guilty with the following lifestyle habits that are making many people at risk of heart disease.
They eat a lot of white foods.
Refined grains like flour are made mostly of plain carbohydrates or sugar, which has a significant impact on your triglyceride and levels. Not only will they make your heart weaker, they will also trigger your body to absorb more fats. Choose whole grains instead, such as brown rice and bread that are high in fibre. They taste better too!
They rarely eat fish.
Fatty fish such as salmon and tuna are high in omega-3 fatty acids that keep your bad cholesterol levels low. Plus, these fatty acids nourish your brain and improve your memory. Try to eat at least two servings of fish every week. And avoid deep frying it. Fish is healthier and tastes better when grilled, broiled or steamed. Flaxseed, walnuts, soy products and dark green vegetables are also a great source of omega-3s.
They drink alcohol excessively.
They say a shot of red wine a day can keep the cardiologist away, but too much can bring you more harm than good. Have no more than one drink a day if you are a woman and no more than two if you are a man.
They skip meals.
Maybe you think that all you need to do to lose weight is to skip meals. Or, you probably are too busy to eat, especially during breakfast. The problem with this is that you will just feel hungrier later in the day. And when you are, you are more likely to practise unhealthy food choices or you might overeat – which all increase your triglyceride levels.
They overeat.
Obesity is considered a major risk factor for heart disease, as it is for other health problems like diabetes. Excess fats in the body raise blood cholesterol and triglyceride levels, raise blood pressure, and lower good cholesterol levels. All these contribute to a poorly functioning heart.
They smoke.
Each cigarette stick contains over 4,000 chemicals and toxic compounds that impede blood flow, contaminate your blood, increase the risk of blood clotting, and destroy healthy cells. If you smoke, your risk of heart disease and stroke dramatically increases. If you smoke, make up your mind to quit today. If necessary, consult a doctor or a smoking cessation specialist to help you eliminate cigarettes from your life for good.
They move less.
Physical activity is crucial if you want to have a healthy functioning heart. When you are sedentary, your body finds it hard to process blood sugar and triglycerides normally, leading to heart problems. Make exercise a part of your daily routine. The British Heart Foundation recommends 150 minutes of moderate to vigorous physical activities. That might sound a lot but actually, you can break it down to 30 minutes daily for fives days.
They eat a lot of red meat.
Foods that are high in saturated fat, such as red meat, amps your body’s bad cholesterol levels. You can also find saturated fats from dairy products like cheeses and butter. Lower your consumption of these foods. When eating animal meat, choose only the leanest portions and better grill or roast than deep fry it. Meanwhile, avoid dishes that are loaded with cream or cheese and choose those that have more greens.
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