Heart Health Secrets: 5 Must-Know Tips for Longevity!

Health Fun Zone

Your heart health is vital for a long, active life! Discover these top 5 heart health tips recommended by cardiologists to keep your cardiovascular system strong and prevent disease. Start protecting your heart today with these easy, science-backed strategies.   Key Tips Covered:  • Heart-Healthy Diet – Best foods to eat (and avoid)  • Effective Exercise – Ideal workouts for heart strength  • Stress Management – Proven techniques to lower blood pressure  • Sleep & Recovery – How quality rest protects your heart  • Regular Check-Ups – Early warning signs to watch for   Timestamps:  00:00 – Why Heart Health Matters  01:30 – Tip 1: Nutrition Essentials  03:15 – Tip 2: Cardio Workouts  05:00 – Tip 3: Stress Reduction  06:45 – Tip 4: Sleep Optimization  08:30 – Tip 5: Medical Prevention   For more health tips, subscribe and turn on notifications!   Channel Link https://healthtolife.in/category/health-care/  Social Media Links  https://www.tumblr.com/blog/zimalchaudhary   #HeartHealth #HealthyHeart #CardiologistTips #PreventHeartDisease #Longevity

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.

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