What Are The Best Diet And Lifestyle Measures for a Healthy Heart?

The genetic testing for cardiac health and nutrigenomics study helps our nutrigenomics experts and certified dieticians to offer you helpful tips for a healthy heart. Based on the report of your gene test for the heart or in general, you can find these tips beneficial for maintaining the good health of your heart and cardiovascular system.

  1. Opt for Healthy Fats, and Say No to Unhealthy Fats:

Foods contain healthy and unhealthy fats. Nuts, vegetables, fish, and seeds contain good or healthy fats that help minimize the risk of heart diseases, increase your good cholesterol, and reduce the levels of bad cholesterol. Also, including omega-3 fats in your diet can enable your heart muscles to beat in a steady rhythm. So, we recommend you add olive oil, fish, avocados, and nuts to your regular diet as one of the dietary tips for a healthy heart. Restrict your intake of added fats, and avoid or limit eating fried, oily foods, sauces, and spreads.

  1. Reduce Your Weight:

Obesity and overweight are major causes of deterioration of heart health. Excess belly fat is dangerous, and it correlates with high levels of cholesterol and blood pressure; both of these increase your heart health risks. Being overweight exerts excess pressure on your arterial walls and forces your heart to function harder than normal. It increases your risk of developing other ailments and conditions, such as cardiovascular diseases, atherosclerosis, hypertension, heart attacks, and stroke. So, our nutrigenomics experts and dieticians suggest you lose weight with the right diet and regular exercise and enjoy good heart health.

  1. Quit Smoking and Avoid Secondhand Smoke:

Smoking is highly injurious to your health, and it’s also bad for your heart. It’s a prominent cause of coronary heart disease, which is a major cause of heart attacks. Smoking causes the accumulation of fatty substances in the arteries, which is detrimental to cardiovascular health and a chief cause of death due to smoking. Also, secondhand smoke is linked to deterioration in cardiovascular health.

  1. Avoid Sedentary Lifestyle:

Even though you may exercise regularly, long hours of sedentary time at home or office can impact your heart health adversely. Sedentary practices, such as watching television for long hours sitting in front of it or working for hours on the desktop can affect your cardiovascular health. It may increase your risk of developing cardiovascular diseases and harm your health. To avoid these harmful effects, take frequent breaks and stretch your hands and legs, do some movements, and get active in your spare time. You may take a break for five minutes every hour. Doing so can help minimize the risk of cardiac disease.

  1. Refrain from Overeating and Watch Your Portion Size:

Diet largely contributes to your cardiac health. Excessive intake of food can lead to unhealthy weight gain, which is a chief risk factor responsible for hampering your heart health. Oversized portions and overeating can cause weight gain. So, our certified dieticians recommend reducing your portion size, making healthy choices, and eating in the right quantities.

  1. Cut Down Your Intake of Salt:

Excess consumption of salt can lead to high blood pressure issues which increase the risk of cardiac health issues. To follow a heart-healthy diet, we recommend you reduce your intake of salt. Avoid eating ready-to-eat foods as they are high in sodium.

  1. Stay Physically Active:

Being active and regular exercise or engaging in physical activity helps you have a healthy heart. So, our health experts suggest you engage in physical activity for at least 30 minutes daily for 5 days a week. You may go for a brisk walk, do jogging, practice yoga, perform workouts at the gymnasium, or play your choice of sport.

  1. Don’t Eat Junk Food:

Avoiding the intake of junk food can safeguard your heart from potential damage that it may suffer from the consumption of these unhealthy foods. So, our experienced dieticians recommend you to avoid junk food, such as chips, as they are high in preservatives, salts, and trans fats. Instead, we suggest you eat fresh fruits, vegetables, protein, nuts, and other wholesome foods.

  1. Have Adequate Sound Sleep:

Sleep deprivation can affect your heart health. So, having adequate continuous sleep for seven to eight hours at night daily is essential to maintain good cardiac and overall health. Skipped sleep for work, watching movies, or having late-night parties are bound to hamper your physical and psychological health in a long run. So, one of our tips for a healthy heart is to sleep on time and get up on time daily and enjoy sound, refreshing sleep.

So, if you are keen on developing and maintaining good cardiac health naturally, resort to nutrigenomics gene tests for heart and individualized diet plans. Our pool of talented health experts offers you quality nutrigenomics counselling for improving your cardiac health with the appropriate diet and lifestyle habits. Based on your genetic testing for cardiac health report, we formulate personalized diet plans for you that help you reduce your weight, nourish you, improve your heart health, and boost your immunity. Our health plans also help avoid the potential risks of cardiovascular disease conditions and pave you way for a healthy and happy life. So, waste no time, reach out to us at Health Total, have your DNA testing for a healthy heart done, and receive a customised diet plan and tips for a healthy heart to enjoy good health.