Here's another motivation to take your daily exercise routine seriously. And if you aren't so much into fitness, there's good news. According to a latest study only 30 minutes of exercise and physical activity daily can prevent the onset of heart diseases. The massive global study (called PURE: Prospective Urban Rural Epidemiology) published in the journal The Lancet, looked at the rate of cardiovascular disease (CVD) in a variety of countries and compared individuals with high, middle and low incomes in urban and rural settings, ranging in ages from 35 to 70. The findings revealed that about 150 minutes of exercise per week - or about 30 minutes a day, could prove effective in preventing risk of heart disease, stroke and death caused due to heart ailments.
Physical activity of at least 150 minutes per week, over seven years could prevent a total of 8 per cent of deaths said one of the researchers in the accompanying press release.
The researchers also emphasised on how expensive exercise programs and routines were not what are required to keep your heart healthy. A total of 30 minutes of regular exercise and physical activity daily can also prove beneficial. Non-recreational activity - work, housework, active transportation - is just as beneficial in reducing the risk for premature death and heart disease, noted the researchers.
While exercise and physical activity are certainly a route to a healthy heart, one must make sure to team it with a heart-friendly diet to share maximum benefits.
Here are some foods that could do wonders:
1.Nuts
Almonds, walnuts and many more nuts are renowned to promote heart health. These nuts have high amounts of unsaturated fats, which is good for the heart as it helps in reducing the inflammation of the arteries.
2.Berries
Berries are packed with antioxidants and help to significantly reduce blood pressure. They also boost the good HDL cholesterol levels, and thus help in your endeavour towards a healthy heart. Berries are rich sources of photo-chemicals, which are a powerful tool to aid smoother blood flow and to fight serious ailments.
3.Legumes
Legumes are great for the heart and have antioxidants, proteins and fiber. They are also a great source to get your folate requirement from. Like berries they also help in increasing the platelet activity.
4.Salmon
Salmon, a cold water fish boasts of abundant amounts of omega 3 fatty acids, which are great to promote a healthy heart. A rich source of easily digestible protein, salmon aides in strengthening the heart muscles.
5.Oats
Oats are said to contain a type of fiber that helps to bind bile acids and expel them from the body. These bile acids are made from cholesterol. A diet that includes oats is effective in lowering the cholesterol levels in our body. Oats are also rich in Omega 3 fatty acids.