HEALTHY LIVING : Indulge healthly to protect your heart

Watching TV last week and see faces of two people having died of heart attack in the same week was very disheartening. These are people whom I saw when I was growing up, one was a well known journalist whose entertainment was second to none and the other a politician whose daughter was my former school mate. Both deceased complained of having chest pains and unfortunately both met their deaths before they could even make it to the hospital. These two incidents made me think about the kind of lifestyle that we town dwellers lead. While it is posh to go everywhere in a car and not walk on the dusty roads; it is very bad for our health to just in a car the entire day not having walked for even a kilo meter. We almost do everything sitting down or in a lazy manner. Lifestyle is changing day in day out. Many people have cars to take them every where they need to go, those who work in skyscrapers lifts are there to take them all the way up and down too. In the offices no one wants to stand to look for a file in a cabinet, they will just swing and roll over the cabinet while seated on their comfortable chairs and get what they want and roll back to their desks. In short; as much as it is good that everything has been simplified, but is it worth it to overlook our health just because life has been simplified and no one wants to sweat a little bit? Eating junk food has not helped us either, we eat all sorts of food with tons of cholesterol not caring one bit to what these foods are doing to us, that is why due to our poor lifestyles heart attacks have become so common. No needs to punish themselves to be known to lead a healthy lifestyle, very simple steps are the key to a healthy heart which will help you protect yourself and live longer. Heart with muscle damage and a blocked artery Limit unhealthy fats and cholesterol Of the possible changes, limiting how much saturated and trans fats you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke. Choose low-fat protein sources Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken. Eat more vegetables and fruits Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods. Select whole grains Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Maximize on sports Beyond your normal daily activities, complete more than half an hour of vigorous physical activity every day to help your heart beat normally. Exercise may reduce more than your waist size. It also may help shrink a thickened and enlarged heart. Ends