Healthy Heart

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Do you know that Cardiovascular (heart related) diseases are number one cause of death globally? More than three quarters of these deaths occur in middle and low income countries. Early detection and management is very important to avoid these deaths.

Most heart related diseases are preventable if you follow these tips:

1. Tobacco

Quit smoking now! Many chemicals in cigarette are poisonous to your body. Even those that constantly inhale smoke in a bar are not saved from heart disease. If you stop smoking today, the risk reduces significantly after one year and equals a non-smoker in 15 years. It is very difficult to stop smoking but it is not impossible because it requires adequate psychology.

Best Exercises - 300x250

2. Exercise

This needs no introduction. Moderate exercise even if it is walking for 30 minutes more than 3 times a week is very good for the heart. Too much exercise induces stress and is not warranted. Benefits of physical activity include: reduction of Diabetes type II risk and weight control, mental health improvement, strengthens your body, increases your chances of living longer. Nike+ Training app is free and will help you to get a good habit of exercise.

3. Health diet

The habit of eating must be emphasised. Health is very important and you will not want to spend money treating a disease that can be prevented. A diet rich in fruits, vegetables, lean meats and fish are very good. 

Avoid fat, too much salt and sugars in your food. Two recommended foods are Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet. Apps like Calorie counter & Diet Tracker should be your companion if you want to eat healthier.

4. Check-ups

 Blood pressure should be checked at least once in a year if you are above 18 years. Optimal BP is >120/80 millimeters of mercury (mm Hg).
 Cholesterol levels: this should be done at least every five years as from 18 years. If you have a family history of high blood cholesterol you should see you doctor.

Compare your cholesterol results (Source: Medlineplus)

5. Others include…

Sleeping at least six hours a day uninterruptedly, stress management and reducing alcohol intake.

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