Heart Healthy Tips – 5 Habits That Your Heart Can Hurt

Even small lifestyle adjustments can provide a large effect in reducing the risk factors for heart disease.

1. You do not have time for yourself.

Caring for all people and all things in your life can mean you do not take care of yourself can cause stress. We know that stress plays an important role in heart disease as well as poor diet and no exercise. Even a study from the University of Florida found that mental stress increases the risk of death for patients with heart disease up to three times as much.

If you already have habits that reduce stress now, you may be able to avoid the effects of chronic stress effects and long-term heart later. Do something relaxing every day, whether it’s meditation 10 minutes or jog in the park.

2. You eat the wrong fats.

Many women who undergo low-fat diet, so all the food they eat low-fat ascertained, although high in calories and poor nutrition. And they are better eating foods rich in mono-unsaturated fats and poly-unsaturated fats in moderation; These fats can lower cholesterol levels and make them more satisfied.

Try to get 30 percent of total calories from fat is healthy for the heart and less than seven percent from saturated fat (which can be found from fullcream dairy products, red meat and butter), always remember to stay away from trans fats.

3. You think good lifestyle can balance your bad habits.

It seems to consume lots of fruits and vegetables, are also trying to stay slim can not ‘eliminate’ losses due to smoking and not exercising. You should see all the risk factors that are owned and considered one by one.

4. You do not consume dairy products.

A study from Harvard found that people who consume more than three drinks of milk and food low-fat yogurt per day 36 percent less likely to suffer from high blood pressure than those who consumed less than half a serving drinks.

Low-calcium diets seem to cause the accumulation of calcium in smooth muscle cells of blood vessels, thus causing narrowing and increase blood pressure. Actually,  not as effective as a supplement to swallow milk uprise, because the milk may contain potassium and magnesium are two other minerals that also proved to lower blood pressure.

5. You can not read nutrition labels carefully.

You may have always read the calories and fat content, but others do not notice. Many processed foods contain a lot of sodium, so even low-fat, but it can damage blood vessels.

Do not consume more than 2300 milligrams of sodium per day. If you have a high risk of blood sugar, carbohydrate content also check on the label. Ideally, a product must contain carbohydrate, less than 20% of the RDA (nutrition numbers) and at least five grams of fiber. Also make sure your food does not contain partially hydrogenated oil (or trans fat).