Friday, September 30, 2022

3 Simple changes for better heart

It can be challenging to prioritise heart health during busy days. Simply put, it seems like you don't have time for routines that keep your ticker in tip-top shape, such as regular exercise, sufficient sleep, and a healthy diet. To add a few extra steps to your daily tally, you might choose to park further away from a store or take the stairs whenever you can. What else can you do, though? These three activities may fit into your schedule.

Replace a bad breakfast with a good one. 

Do you typically eat a quick breakfast that is high in processed meat, refined (as opposed to whole) grains, saturated fat, and added sugar? Regular consumption of that type of food may increase weight, blood sugar, cholesterol, or calories, all of which are bad for your heart.

Instead, opt for breakfast items high in fibre, a type of carbohydrate that either passes through the body undigested (insoluble fibre) or turns into a gel that coats the gut (soluble fibre).

Change your online correspondence to a face-to-face meeting. 

It's acceptable if your primary method of communication with others is texting, emailing, using social media, or making Zoom calls. A scientific statement from the American Heart Association that was published in the Journal of the American Heart Association says that it is not okay if these methods make you feel isolated or lonely, because these feelings have been linked to higher risks for heart disease, heart attack, or stroke.

Try to substitute some of your electronic back-and-forth with people with in-person meetings in order to combat loneliness and isolation. Maybe you can make time in your schedule for a brief lunch, a coffee break, or a stroll with a friend or coworker.

According to Matthew Lee, a sociologist and research associate at Harvard University's Human Flourishing Program, "face-to-face time helps connect you to others and may make you feel less isolated." "Being physically present with others can make you feel more valued, more engaged with them, and more likely to experience a sense of shared identity. All of these things can potentially make you feel less lonely. For this reason, some physicians are beginning to practise "social prescribing," which includes advising patients to engage in volunteer work and other activities that foster face-to-face social interactions.

A recent study by Lee and a group of Harvard researchers suggests that having more social connections may lower the risk of being diagnosed with depression or anxiety. The study was published in the International Journal of Public Health. Both have a link to heart disease or exacerbate pre-existing heart conditions.

Fiber not only aids in digestion, but it also


Controlling blood sugar and lowering the risk of diabetes, which is strongly linked to heart attacks and strokes, traps and mop-ups, and lowers bad [LDL] cholesterol that can lead to clogged arteries, can also aid in the fight against chronic inflammation, which contributes to clogged arteries and heart attacks.

Fiber-rich foods include fruits, nuts, seeds, whole grains (like quinoa, barley, and oats), and many others. Consider these fiber-rich breakfast suggestions:

Oatmeal heated in the microwave for two minutes with almost a cup of low-fat milk. 


Serve a portion of cooked quinoa with berries, granola, and non fat Greek yoghurt, served cold if you have it in the fridge. 

Mediterranean Soup

Mediterranean Soup

Choose cereals with the most whole grains and the least amount of added sugar.
A piece of toast made with whole grains and two tablespoons of nut butter (like almond or peanut butter)  A handful or two of homemade trail mix (use your favourite unsalted nuts, sunflower seeds, and dried fruit such as raisins or apricots).

Replace a few minutes of scrolling with meditation.


It's likely that you can find a few minutes to meditate if you ever take a break from your busy day to check the news on your phone or computer. Meditation is important for heart health. According to research, those who regularly practise meditation have lower rates of coronary artery disease, high blood pressure, diabetes, high cholesterol, and other diseases than those who don't.

What is the connection? A well-researched physiological shift that appears to help lower your blood pressure, heart rate, breathing rate, oxygen consumption, adrenaline levels, and levels of the stress hormone cortisol is brought on by meditation.

The good news is that you only need to meditate for 10 to 20 minutes per day to experience its heart-healthy effects.

Simple meditation techniques for a busy day include sitting still, closing your eyes, and

Listening to a guided meditation that uses mental images to help you relax, focusing on your breathing without judging sounds or thoughts that arise.

Listen to a recording of calming sounds like waves, a bubbling brook, or gentle rain. 

Try to simply relax your mind for a few minutes each day. No matter how busy you are, you may find that you are soon getting better at meditation and other heart-healthy habits.

Pexel photos
Article source: Harvard Health


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