Have a Heart – Treat your Heart with Care… Guest post by Heather Johnson

This post was contributed by Heather Johnson, who writes on the subject of what is a radiographer. She invites your feedback at heatherjohnson2323 at gmail dot com….

A cardiac arrest can hit you when you least expect it, with no warning whatsoever, and at times, the first attack itself is fatal. If your family has a history of heart diseases, if you’re beset by diabetes, hypertension or high cholesterol, or if you’re overweight and a regular smoker, then your risk factor is much higher than the average human being. The only way you can protect your heart and thereby your health is to ensure that you follow a disciplined diet and a sensible exercise program. You don’t have to wait for the first signs of a problem before you start to effect a change in your diet and lifestyle; after all, prevention is better than cure.
There’s a general consensus on the amount of calorific sustenance you need to receive from each component (proteins, carbohydrates and fats) of the food we eat –experts recommend that fat must comprise only 30 percent or less of your total daily intake, with only 7 percent of this amount contributed by saturated fat and 1 percent from trans fat. You’re also asked to limit the sodium (salt) you eat to between 2400 and 3000 milligrams and cholesterol to 300 milligrams a day.

It’s not easy to keep track of the numbers or measure the food you eat, especially when you’re hungry or in a hurry. The best thing to do is to fill up on vegetables and fruits that are not too sweet. While protein is good in any form, most dieticians recommend that you limit yourself to the complex carbohydrates that are more filling, take a longer time to digest, and release sugar gradually into your blood stream. Simple carbohydrates like colas, sugar, chocolates, sweets, honey, treacle, and similar items give your body an instant sugar boost which means your liver goes to work overtime producing enough insulin to keep your blood sugar at normal levels.
Avoid foods that are processed, contain preservatives and artificial agents or fried. Stay away from fast food joints – the food there is filled with calories that end up clogging your arteries and accumulating fat deposits on your body. Stick to meals made with whole grain cereal, fish, lean meat like chicken, legumes like beans and chick peas, and low fat dairy products. Egg whites are good if consumed in moderation as are nuts like almonds that are healthy for your heart.

While cigarettes and other tobacco products are a definite no-no if you’re prone to heart diseases, alcohol and caffeine products can be consumed in moderation. A mild to moderate exercise routine depending on your age and health conditions keeps cardiac arrest at bay. In addition to this, experts recommend a relatively stress free life to keep your heart healthy and pumping till you reach a ripe old age.