Bumrungrad Health Briefs #58: Eating Right and Staying Active for a Stronger Heart
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Bumrungrad Health Briefs #58: Eating Right and Staying Active for a Stronger Heart
Maintaining heart health is crucial for overall well-being, and two powerful ways to achieve this are through a heart-healthy diet and regular exercise. These lifestyle choices not only reduce the risk of heart disease but also enhance energy levels and improve quality of life.
Heart-Healthy Diet Tips
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Focus on Whole Foods: Incorporate fruits, vegetables, whole grains, and legumes. These are packed with essential nutrients, fiber, and antioxidants that support heart health.
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Choose Healthy Fats: Opt for unsaturated fats found in nuts, seeds, avocados, and olive oil while minimizing trans fats and saturated fats.
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Limit Salt and Sugar: Excess sodium can increase blood pressure, while added sugars contribute to weight gain. Aim for home-cooked meals to control these elements better.
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Include Omega-3 Fatty Acids: Found in fatty fish like salmon, mackerel, and sardines, omega-3s can lower triglycerides and improve heart health.
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Stay Hydrated: Proper hydration supports efficient blood flow and helps manage blood pressure.
Exercise for a Stronger Heart
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Cardio is Key: Aerobic exercises like walking, jogging, swimming, or cycling strengthen the heart and improve circulation. Aim for at least 150 minutes of moderate-intensity cardio per week.
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Incorporate Strength Training: Building muscle helps reduce fat and keeps the heart healthy. Two sessions of resistance exercises weekly are ideal.
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Stay Active Daily: Even simple activities like taking the stairs, gardening, or dancing can add up.
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Stretch and Relax: Yoga and stretching exercises improve flexibility, reduce stress, and support heart health.
Make it a Lifestyle
Consistency is key to reaping the benefits of a heart-healthy diet and exercise routine. Start with small changes, such as adding an extra serving of vegetables or walking for 20 minutes daily, and gradually build up.
For those seeking a comprehensive approach to heart health, Bumrungrad International Hospital’s Heart Institute provides world-class care. From preventive screenings to advanced treatments, the center offers personalized plans to help you live a heart-healthy life. Take the first step by booking an appointment today: https://bhx.one/VT4M8x
Provide by the Heart Institute at Bumrungrad International Hospital
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