Top 5 Heart Health Tips
Here are five top health tips to help you maintain a balanced and healthy lifestyle Pleas Fellow This Link Read Health Related Article
https://healthtolife.in/health-wellness/
https://healthtolife.in/health-wellness/
Transcript
00:00Nine out of ten Canadians have at least one risk factor for heart disease,
00:04which is our second leading cause of death. But the power
00:08of prevention is in your hands, says registered dietician Daphna Steinberg.
00:12So lifestyle is the cornerstone for prevention
00:16and for treatment as well as an
00:20adjunct to medication. She offers her five top tips for
00:24heart health, starting with food. Try and keep a healthy diet that's
00:28low in fat, low in sodium,
00:32or salt, and high in fibre. So things like
00:36lots of fruits and vegetables to get your fibre, fresh foods to avoid the salt,
00:40try and stay away from fried foods and processed foods
00:44as much as possible. Steinberg says it's critical to read your
00:48nutrition facts table and ingredients list closely. A few things
00:52to look for, a low sodium food contains 200 milligrams
00:56or less per serving. Limit your total daily sodium
01:00intake to between 1,200 to 1,500 milligrams, or
01:04about half a teaspoon. For trans fats, the label should read
01:08zero, but beware. Some foods may contain trans fat
01:12in the ingredient list without showing up on the label. So avoid foods
01:16containing partially hydrogenated oils and shortenings.
01:20Limit your total fat to no more than 30% of your total calories
01:24for the whole day, which includes healthy fats like omega-3's.
01:28For fibre, you need 21 grams per day, so reach for
01:32fruits and veggies in their solid form, as well as whole grain cereals
01:36and breads. Tip two would be to avoid smoking.
01:40Absolutely. If you don't smoke, you don't want to start.
01:44And if you do smoke, you want to quit. Smoking is related
01:48to about one in five deaths from heart disease. It can damage
01:53blood vessels, decrease the amount of oxygen to the heart, and boost blood pressure.
01:57Tip three, keep an active lifestyle. So
02:01for some people, that means going to the gym on a regular basis.
02:05For other people, that doesn't really work for them. That means finding
02:09something that does. Thirty minutes of moderate activity, meaning your heart rate
02:13is elevated, is recommended every day. And that goes hand in hand
02:17with her next tip, maintaining a healthy body weight.
02:21Steinberg says portion control is key. We do know that a healthy
02:25body weight is important for reducing your risk of
02:29heart attack and stroke, and it helps to keep your blood pressure
02:33under control. When it comes to waist circumference, men
02:37should not exceed 102 centimetres, and women should not exceed
02:4188 centimetres. And finally, reduce your stress.
02:45External stress can put internal stress, like oxidative
02:49stress, as well. Your body does react to things. Your brain
02:53sends out different hormones when you're stressed.
02:57Approaches that have been shown to work include meditation,
03:01exercise, and healthy eating. And laughter doesn't hurt either.
03:05With Sunnyview, I'm Monica Matys.