A few days ago, a neighbor of mine suddenly died of a
heart attack. But two days ago, we were sitting in the corridor together and
talking. Not once did he say that he had any physical problems. Maybe he
himself did not feel any symptoms in his body.
Another of the many dangers that suddenly come upon us
without saying anything is heart disease. Another reason for premature death
and premature disability of working people is heart disease.
Heart disease is a silent killer. It often does not
give any warning before a major problem occurs. Someone is walking around
healthy and strong, without any problems, one day suddenly it is heard that he
has had a massive heart attack. The consequences of such a heart attack are
either immediate death, or paralysis of some organ and compromising with life.
Therefore, one must be careful before getting heart
disease. It is important to lead a healthy life.
Experts say - there is no reason to think that if you
don't feel any problems, never have chest pain, and can work hard, it means you
won't have a heart attack someday. To find out how much risk someone has of
having a heart attack, doctors need to answer a few questions -
a. Do
you smoke?
b. Is
there a history of heart attack or sudden death at a young age in your family?
c. Do
you have high blood pressure, diabetes, high blood fat levels?
d. Are
you obese?
e. Is
your stress severe?
If the answer to most of these questions is 'yes',
then your risk of a heart attack is high.
To love your heart, it is important to know about your
heart. Knowing and loving your heart means - be aware, measure your blood
pressure regularly, if you are over 35, check your blood sugar and fat levels
once a year or two years. Use the BMI calculator to calculate whether your
weight is right for your height.
Not only for yourself and your family, but everyone
needs to take responsibility for increasing social awareness. To
lead a healthy life - you can start taking care of your own and
everyone's heart through balanced diet, regular walking or exercise, daily
consumption of fresh vegetables and fruits, avoiding foods high in salt, fat
and oil, saying no to smoking, chewing tobacco, getting 7-9 hours of
uninterrupted sleep every night, building joyful family bonds and friendships
to avoid excessive mental stress, and practicing hobbies - through such small
changes, you can start taking care of your own and everyone's heart.
Start by encouraging yourself, encouraging and
advising others, no matter what the start is today. Your children will also
learn from you.
What
to eat to keep your heart healthy -
Nutritionists say - Many people change their diet
after suffering a heart attack. But if this change in diet could have been made
earlier, then perhaps the problem would not have progressed this far. Everyone
needs to know what a heart-friendly diet can be.
A balanced diet means calculating calories according
to weight, height and type of work. That diet will contain the right proportion
of carbohydrates, proteins and fats, vitamins, minerals and fiber.
Heart-friendly diet will be low in salt and salty things.
# Carbohydrate foods will include red flour, barley,
corn products, bread or brown bread. Non-meat foods will include fish, lean
chicken, non-fat milk, pulses and seeds.
# Even if red meat (beef or lamb) is eaten
occasionally, it should be fat-free. Fish should be eaten at least two days a
week and milk, sour curd, non-fat cheese should be eaten every day. Ghee,
butter, dalda, and meat fat should be avoided.
# Seed oil, olive oil, avocado oil, etc. are good for
cooking, but that too in small quantities. Eat whole fruits of different colors
and colorful fresh vegetables every day. To keep the heart healthy, you should
eat at least five types of fruits a day.
An
ideal diet list for heart patients --
# Breakfast for adult men or women with heart disease
should include two red flour rotis or two slices of brown bread, one cup of
boiled vegetables, and one egg white. Orange or apple can be eaten between 11
am and 1 pm.
# Lunch - One cup of rice or 2 rotis. One cup of
vegetables and a lot of salad. 100 grams of fish or chicken.
# 5 pm - A handful of unsalted nuts or a piece of
unsalted cheese.
# Dinner - Two rotis or half a cup of rice. One cup of
pulses or seeds. Vegetable salad or curry made with half boiled potatoes,
carrots, broccoli, capsicum etc.
# Before sleeping - one cup of non-fat milk or sour
curd can be consumed.
Know and follow the rules – to lead a healthy life.
