#iamhearthealthy - healthy heart tips

Dr. Tejas V. PatelInterventional Cardiologist

+91 89403 05130 www.drtejaspatel.com /TejasPatel.Cardiologist

Choose healthy fats over unhealthy fats.

Increase intake of fruits, vegetables, whole grains and low fat dairy products.

Eat a Heart Healthy Diet

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• Don’t add extra salt to your meal.

• Be cautious with packed food as they contain excessive amount of salt for flavor & preservatives.

Eat Less Sodium

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Eating fiber from grains may help lower your chances of heart diseases.

Choose a variety of grains daily and most of should come from whole grains.

Increase intake of Fiber

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Avoid intake of foods with fat which are more likely to cause heart attack.

Fats are usually found in meat, cheese, butter and food prepared in palm and coconut oils.

Eat Less Fat

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• Get yourself a 8 hrs of sleep.

• Skimping on sleep can raise your blood pressure & increase your risk of heart disease.

Get Enough Sleep

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• Choose milk with 1% fat or skim milk instead of whole milk.

• Skim milk contains protein, vitamins and minerals, but not a lot of fat.

Drink Skim Milk

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Replace sour cream and mayonnaise with plain low-fat yogurt and low-fat cottage cheese.

Say no to cream & mayonnaise

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Eating foods high in saturated fat, trans fat or cholesterol can lead to high blood cholesterol.

Reduce blood cholesterol to less than 200 mg/dL.

Take control of Cholesterol

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Aim for fasting blood glucose less than 100 mg/dL

Control your Blood Sugar

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Make light exercise as a part of your daily routine.

Do 30 min. of moderate-intensity aerobic physical activity such as brisk walking.

Modify your Lifestyle

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Being smoke free is one of the best things you can do to protect your heart.

Be smoke-free

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Reduce the time you spend sitting every day.

Break up long period of sitting time to help improve your heart health.

Move more, sit less

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Maintaining a healthy weight can reduce the risk of heart disease and other health problems.

Achieve and maintain your weight as per BMI (Body Mass Index).

Maintain a healthy weight

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#iamhearthealthy - healthy heart tips

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