(Maintain the Health and Safety of Your Heart)
Dr Basem Abu Baker
Introduction
The following health and nutritional guidelines enhance heart health, reduce the risk of heart and brain strokes, and other health complications like type 2 diabetes, high blood pressure, and cancer. They also boost immunity, strengthen bones and muscles, elevate good cholesterol levels, and lower bad cholesterol and triglyceride levels.
Avoid Obesity and Maintain a Healthy Body Weight.
Engage in Regular Physical Exercise, such as daily brisk walking for 30 minutes and avoid strenuous exercises.
Manage Stress and Get Adequate Sleep.
Stay Hydrated: Drink sufficient amounts of water and healthy fluids, and avoid concentrated tea and coffee.
Maintain Healthy Blood Sugar, Blood Pressure, and Lipid Levels: Keep them within the recommended healthy ranges.
Do Not Take Any Medications or Dietary Supplements Without Consulting a Doctor.
Consume a Healthy and Balanced Diet: Low in fat, low in salt, rich in dietary fiber, and antioxidants like vegetables, fruits, whole grains, low-fat or fat-free dairy products, grilled fish, sardines, tuna, boiled eggs, unsalted nuts, and seeds.
Avoid Direct and Passive Smoking and Alcoholic Beverages.
Avoid Fast Foods, Sweetened Juices, Carbonated Drinks, Energy Drinks, Butter, Vegetable and Animal Fats, and Canned Meats.
Replace Sweets with Fresh or Dried Fruits.
Undergo Regular Medical Check-ups and Consult Your Doctor
Invest in the health and safety of your heart to reduce the risk of heart diseases, knowing that these guidelines enhance brain, immune system health,
and reduce the risk of cancer, diabetes, and many other diseases.
