Diet and lifestyle for Heart Care
The heart, a pumping organ, is about the size of a clenched fist. Blood is pumped away from the heart through arteries and returns to the heart through veins. It is working whether we are awake or sleeping. It is our life. We should try our level best to keep the heart healthy. A healthy diet and moderate activity is required for the healthy heart. One can follow slight dietary and lifestyle modiﬁcations for maintaining the health of heart.
- Practice good hygiene habits. Staying away from other people when they are sick and regularly washing your hands can not only prevent heart infections but also can help prevent viral or bacterial infections that can put stress on your heart if you already have heart disease.
- Consume low fat dairy product.
- Consume high ﬁber diet- Taking ﬁber daily cuts down the LDL (bad cholesterol) in the blood stream.
- If non vegetarian, then consume low fat meat and fish only. You should avoid meat as it is rich in trans fats.
- Increase the amount of vegetables in the food because they do not have cholesterol with less fat or calories by nature.
- Various herbs like bark of arjuna tree (Terminalia arjuna), pippali churna (Long pepper), haritaki (myrobalan), amla (Indian gooseberry), giloy (Tinospora cordifolia) are good for heart.
- Fruits like banana, mango, pomegranate and radish should be taken.
- Eat nuts in required amount as they are rich source of anti-oxidants. You can avoid cashew nuts since they have cholesterol.
- Avoid potato chips, select a number of almonds or walnuts to have lower cholesterol munch.
Avoid cashew nuts as they have high cholesterol.
- Keep your cholesterol in check. Go for regular blood tests.
- Sendhv lavan (rock salt) should be consumed.
- Add garlic and ginger to regular diet
- Lentils like Moong or kulthi are good.
- Morning walk must be done.
- Take deep breath in fresh air of early morning.
- Stop smoking. As smokers are nearly twice as likely to have a heart attack as people who have never smoked.
- Limit alcohol.
- Be active throughout the day. Physical activity keeps the heart healthy.
- Reduce stress in your life. One can go for meditation to achieve peace.
- Asanas like Tadagasana (pond pose), Shavasana (corpse pose), Vajrasana (Diamond pose) are good for heart.
Pranayamas like anulom-vilom (Alternate Nostrii Breathing ), deep breathing, shitali pranayama, ujjayi or (Psychic Breath) are good and should be performed on regular basis.