Making the right choice for a healthy heart

To avoid heart disease in your future, the best way is take action now.Small lifestyle changes or 
#ChhoteKadam like being active,eating better and staying happy can make your heart up to 50% healthier. Even when you are in your late teens or into your 30s.
Eat Better: By Eating Better is a must for your heart's health.
One must adopt a healthy diet and active lifestyle habits. Follow a balanced diet that’s low in sugar, fat, sodium and refined grains.
When we are between 18-35, we think that heart disease affects people only later in life.To some extent its true but make sure to protect your heart now. You and your heart will be happy you did so. 
Young people in transition from adolescence to adulthood are very vulnerable to bad food habits.It is tempting to skip breakfast, order tasty salt-heavy takeout food or crunch potato chips while binge-watching your favorite TV show.  
It is true that the best way to start your day is to have a healthy breakfast.This is the time to say good-bye to some of your favorite foods and drinks that have zero nutritional value like sodas, sugary punches, sugary coffee drinks, many fast foods. Better choices are 100 percent fruit juice or water. 

The best heart-healthy choices are:

• Fruits, veggies
• Whole grains
• Fat-free, 1 percent fat and low-fat dairy products
• Lean meats and poultry without skin, prepared without added saturated and trans fat
• Fish (at least twice a week)
• Limiting sugary foods and beverages

In 30s, one is busy nurturing family and career. These responsibilities can be stressful and time-consuming as a result healthy eating  is ignored.

Eating healthy continues to be a way to prevent heart disease. Reducing sugar and increasing fiber, eat healthy snack options such as yogurt and fruit. Making better food choices

Stay Active. Staying Active is the best tonic for your heart. Find a physical activity that you enjoy on a regular basis.
20s are a great time to start a regular exercise routine. However any age is the right age to start exercising. There are many health benefits, including lower blood pressure and lower cholesterol, which helps keep your cardiovascular system in great condition. When you exercise, your body releases endorphin's, which is a stress-reducer. (Stress is a risk factor for heart disease.) Regular physical activity should include moderate or vigorous aerobic exercise, in addition to muscle-strengthening activities. 

 There are several things one can do to maintain the hearts health. You can make exercise a family affair by biking, hiking or playing sports. A morning at the park playing football or chasing a Frisbee is a fun way to spend a few hours.  This will ensure that you are happy thus keeping heart problems at an arms distance.

 Being Happy is very important for the heart's health. Often we ignore the fact that it can be therapeutic for the heart. Being happy releases the happy hormones in the body that increase the immunity of the body, lowers the stress  and aid the heart to stay and remain healthier. To remain healthy one must indulge oneself in the activities that one enjoys. It could be singing,dancing making sculptures or anything that gives you happiness.

  “I am joining the Saffolalife #ChhoteKadam initiative in association with BlogAdda and follow these small steps for a healthy heart.”

Stay Active.Eat Better.Be Happy Can Save Your Life

It is very important to keep the heart healthy and for this you need to take the #ChhoteKadam initiative of being active,eating the right food and being happy. This will keep our heart 50% healthier
Being Happy is the best remedy to beat stress.Do not under estimate the power of being happy as it can knock out stress which if not dealt with ca n lead to the following effects...

When you’re stressed your body releases adrenaline into your blood stream, causing your heart rate and blood pressure to go up temporarily. If you’re constantly under stress, your body doesn’t get the chance to rest because you’re always in high gear, and as a result, your artery walls become damaged.Stress makes you feel anxious, tense or depressed; random aches and pains appear out of nowhere; it can make you gain weight and lose sleep; it can even make you sick.We all can try some few things to be stress free.
Happiness increase your ability to face stressful situations without being affected, make the right decisions and come out of such situations with the minimal amount of  stress and effort. The biggest advantage of being happy is that you do not carry stress around. You can remain happy by always maintaining a positive frame of mind. Being happy is all about feeling good about yourself. You can achieve this by practicing yoga, indulging in activities that gives you happiness and enjoyment.

Staying Active is another important step to improve the health of the heart.
Exercise relieves mental and physical tension.Physically active adults have a lower risk of depression and function better mentally. Try walking, swimming, biking or another form of cardio every day.

Take out time for meditation, deep breathing, yoga.Go for a short walk. Whatever activity you find calming, find the time to do it every day for at least 15 minutes.

Try taking 30 to 60 minutes to step away from your desk and decompress.Find ways to decrease the demands made upon your self, if that means being less self critical or having a frank conversation with your superior about adjusting your workload.Try these small steps for better results.

 Eating Better is not just essential for your physical well being but also great for your heart

Track what you eat. A good way of tracking what you eat is to maintain a food diary.

Eat vegetables and fruits in every meal

Eat unrefined fiber-rich whole-grain foods

If you like fish then eat it twice a week

Cut back on added sugars and saturated fats

Do not over eat.
Supplement your meals with green Salads.

 Cut back on alcohol or caffeine.
 These small steps or #ChhoteKadam i.e. Staying Active,Eating Better and Being Happy are things that you need to do to make your heart healthier by up to 50%

“I am joining the Saffolalife #ChhoteKadam initiative in association with BlogAdda and follow these small steps for a healthy heart.”