The start of a new year is a time for renewal and rejuvenation. Many people use this opportunity to set ambitious health goals such as achieving a healthier weight, making positive lifestyle changes, and committing to a regular exercise routine.
Despite the best of intentions, it’s not uncommon for individuals to find themselves struggling to keep up with their resolutions. It can be challenging for people to stick to their health and wellness plans, as their goals can often be ambitious and difficult to maintain long-term. That’s why creating resolutions that not only improve our health but are also sustainable in the long term can be very beneficial in the maintenance of a healthier lifestyle.
Here are some heart-healthy tips for the new year that are easy and sustainable!
1. Drop the Fads
It’s important to remember that fad diets and extreme exercise routines are not sustainable in the long term. Instead, focus on making small changes to your daily habits that can have a gradual but significant impact on your heart health. This New Year, make a decision to end the dieting cycle and establish a healthful eating pattern that suits you rather than deciding to adhere to yet another restrictive fad diet.
A diet that is high in whole, nutrient-dense and low in highly processed, sugary foods is the healthiest!Here’s a guide to the 5 Superfoodsyou should include in your heart-healthy diet!
2. Switch to a Healthier Cooking Oil
Cooking oils are a staple in Indian households, and choosing the right one can be beneficial to your heart health. Saffola Total is a great option as it is clinically proven to reduce bad cholesterol levels and help better heart health. This makes it a heart-friendly option for cooking. You can also opt for a heart-healthy cooking oil like Saffola Gold, which has a good balance of healthy fats like MUFA and PUFA that can help you on your journey to stay healthy and fit.
3. Limit Processed Food Intake
Snacking is a part of our daily routine. Instead of reaching for a bag of chips, try replacing it with whole fruit. Fruits are high in fibre, vitamins, and minerals, and can help manage heart health. Additionally, sugary beverages like soda and energy drinks can be high in calories and can contribute to weight gain leading to other conditions as well. Instead, try traditional drinks like chaas which is a traditional Indian drink made from yoghurt, water, and spices. It’s a great way to stay hydrated
4. Switch to Low-Sodium Salts
Salt is a common ingredient in our meals, but it’s important to remember that more than the recommended amounts of 5g/day (2000mg sodium) can, over time, raise blood pressure. Try using low-sodium salts like Kosher salt, pink Himalayan salt or salt alternatives like lemon zest, pepper, garlic powder etc., to reduce your sodium intake.
5. Get That Body Moving
Physical activity, including exercise, helps maintain heart health by improving cardiovascular function, reducing the risk of heart disease and stroke, regulating blood pressure and cholesterol levels, and promoting healthy weight and blood circulation. Regular exercise also helps reduce stress, improve sleep, and boost overall mood, which are all beneficial for heart health.
6. Get Better Quality Sleep
Sleep is a crucial component of general health, and sleep loss can have negative effects. For instance, a lack of sleep can make you more susceptible to heart disease, depression, and weight gain. In order to find the best strategies to increase the amount and quality of your sleep, it’s vital to consider your sleep schedule and lifestyle. Some easy measures to enhance sleep quality include limiting screen time before bed, decreasing light exposure in your sleeping area, minimising coffee intake, and setting a consistent bedtime.
7. Practice Meditation
The practice of meditation has been proven to improve mental health and is also a healthy tip for a healthy heart. For those suffering from anxiety, stress or depression, meditation could be very beneficial. There are many different ways to meditate, and it’s easy to find books, podcasts, and apps that teach you how to start a meditation practice, so giving it a try is a great New Year’s resolution to help you stay mentally strong.
By making small changes to your daily habits, you can manage your heart health and reduce your risk of heart disease. Remember to focus on simple changes that are easy to incorporate into your daily routine. With these heart-healthy resolutions, you can start the new year off on the right foot and take the first steps towards a healthier and happier you.