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HEALTHY LIFE


How to Have Healthy Life?
 
What are the major factors which help you to live better and have a healthy life?

The factors below will help you to live a long and quality life which been proven by American Heart Association.
  • Being physically active
  • Eating healthy food
  • Quitting smoking
  • Losing weight
  • Controlling cholesterol, blood pressure and blood sugar  

Being physically active
 
Why to be physically active?
 
Being physical activity increases the length and quality of life, decreases the risks for heart disease, stroke and diabetes.
 
What we gain from being physically active?
 
Regular (everyday of a week or most of the days of a week) 30 to 60 minutes of moderate physical activities can decrease the heart related disease, strengthens heart, lungs, bones and muscles. It helps to handle stress, control blood pressure and weight. Being active helps to boost people spiritually and mentally toward optimism and optimism can enhance long-term health. 
 
How we can be physically active?
 
If you haven’t been doing a regular physical exercise and if there is any chronic health condition such as arthritis, diabetes, or heart disease then talk with doctor to find out if the condition limits, in any way, the ability to be active. After discussing with doctor make a plan and be committed.
Moderate daily activities which can benefit are:
  • Walking
  • Gardening
  • Home chores
  • Dancing
  • Exercising at home
Vigorous physical activities after discussing with doctor which can benefit are:
  • Brisk walking
  • Hiking
  • Jogging
  • Stair climbing
  • Bicycling
  • Swimming
  • Aerobic dancing
Eating healthy food
 
Why to eat healthy food?
 
Eating a healthy, balanced diet provides nutrients to body which gives energy and keep the heart beating, the brain active, and the muscles working. Healthy diet can lower the risk of developing a range of chronic diseases such as blood pressure, cancer, diabetes and also decreases the risk of heart diseases. 
If you want to eat healthy, it is important to make healthy choices in what you eat all the time.
 
How we manage to eat healthy food?
 
It’s not how much you eat it’s always what you eat. We can manage to eat healthy food by creating a good meal plan. Also by taking steps like:
  • Reducing the amount of unhealthy fats and cholesterol in food;
  • Choosing low-fat protein sources;
  • Increasing amount of fruits and vegetables in food consumption;
  • Selecting whole grains food;
  • Reducing the amount of salt and sugar in food;
What are healthy foods?
 
Some list of healthy food to adopt and to avoid. However please concern with your doctor to accord diet with your health conditions.
 
Foods to adopt
Foods to Avoid
Skim or low-fat milk
Full-fat milk and other dairy products i.e. butter
Fat-free or low-fat dairy products i.e. yogurt, cheese
Orange meat such as liver
Egg whites or egg substitutes
Egg yolk
Skinless poultry
Fatty and marbled meats
Lean ground meats
Bacons
Legumes
Frankfurters, hot dogs and sausages
Fish, especially fatty, cold-water fish i.e. salmon
Spareribs
Soybeans products i.e. tofu
 
 
 
Fresh or frozen vegetables and fruits
Coconut
Canned fruit packed in juice or water
Canned fruit packed in heavy syrup i.e. murrabha
Low-sodium canned vegetables
Frozen fruit with sugar added
 
 
Whole-wheat flour
White, refined flour
High-fiber cereal
White bread
Whole grain i.e. brown rice, barley, kasha
Muffins, waffles, cakes, doughnuts
Oatmeal
Egg noodles
Ground flaxseed
Biscuits, pies
 
 
Herbs and spices
Table salt
Salt substitutes
Tomato juice
 
 
Olive oil
Butter, margarine and shortening
 
Some majors to have a healthy diet
  • At least three times 30 grams-equivalent serving of fiber-rich whole grains a day
  • At least 4 servings of nuts, legumes and seeds a week
  • At least 4.5 cups of fruits and vegetables a day
  • At least two times 100 grams serving of fish a week
  • No more than 2 serving of processed meats a week
  • Less than 2,000 milligrams of sodium a day
  • No more than 450 calories of sweeten beverages a week
  • No more than 300 milligrams of cholesterol a day
Quitting Smoking
 
Why to quit smoking?
 
Cigarette is harmful to smokers and nonsmokers. It is one of the highest risk factor in the development of heart disease. In male population of Azerbaijan the smoking is the norm, not the exception. The number one death rate among Azeri men is heart disease followed by lung cancer and it is directly related to smoking. But if you quit smoking the lungs can begin to heal. Hence despite the urge to smoke if you are in stress better make yourself busy with other activities.
 
What are the risks of smoking to secondhand smoke?
 
A mixture of smoke given off by burning end of a cigarette, pipe or cigar and the smoke exhaled by smokers is known as secondhand smoke. It is also called as environmental tobacco smoke (ETS) and exposure to secondhand smoke is sometimes called involuntary or passive smoking.
In number of research and study, it is found that exposure to secondhand smoke has shown the increase of risk for heart disease and can cause lung cancer in adult and asthma in children. Also secondhand smoke can increase the risk for Sudden Infant Death Syndrome.
 
What are the immediate benefits of quitting smoking?
 
The immediate benefit of quitting smoking is considerable. After quitting smoking the high heart rate and blood pressure which were abnormally high while smoking, begins to return to normal. Within few weeks after quitting smoking people will improve circulation, produce less phlegm and there will be decrease in cough and wheeze. Also quitting smoking can substantially improve function of lung. Further there will be improvement in sense of smell and taste of food.
 
Losing weight
 
Why to lose weight?
 
If you are obese, then you are at higher risk for many health problems such as high blood pressure, high cholesterol and diabetes also it is a major risk factor for heart disease. Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult people. Calculate yourBMI to see what measures needed to be taken.
 
What is the importance of losing weight?
 
If you lose weight the burden on the heart, lungs, blood vessels and bone is reduced. Losing weight will help you to achieve active living, lower the blood pressure and heart related diseases.
 
How to lose weight?
 
To achieve the goal for losing weight you need to plan a proper diet, exercise regularly. Also need to have a steady weight loss of half or one kg a week.
 
Know your calorie needs: When planning for weight loss, it’s crucial to understand what your recommended calorie intake should be for your age, sex and level of physical activity.
 
Track your calories: Even if you only track what you eat for a few days, you’ll learn a lot about your habits. Find out the amount of food calories you’re eating compared to the energy calories you’re burning off at your level of physical activity. It’s a matter of balancing calories in with calories out, and learning to plan accordingly.
Controlling cholesterol, blood pressure and blood sugar.
 
Why to control cholesterol,blood pressure and blood sugar?
 
Cholesterol: Cholesterol is a waxy substance and when it is in excess amount, it mix with white blood cells to form plaque in veins and arteries. Hence when you control cholesterol, you are giving your arteries their best chance to remain clear of blockages and rescuing yourself from heart diseases.
Blood pressure: If blood pressure is in normal ranges, there is reduction of strain on the heart, arteries, and kidneys.  High blood pressure is the most significant risk factor for heart disease.
Blood Sugar: When the pancreases stop making insulin or insulin stop doing its job, the energy supply and blood sugar are no longer stable resulting serious health problems like diabetes. Diabetes can cause blood sugar to rise to an abnormal level causing the cells to drain fluid to dilute the excess amount of sugar. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves. Even when glucose levels are under control it greatly increases the risk of heart disease and stroke.
 
What is the importance of controlling cholesterol, blood pressure and blood sugar?
 
Cholesterol: High cholesterol build up plaque which can block arteries and can cause heart attacks and may cause rise in blood pressure leading to heart damage or failure. Lowering the cholesterol helps whole body to get adequate amount of blood supply. 
Blood pressure: Hypertension or high blood pressure sometimes called as the silent killer as it has no any symptoms. It also causes heart disease, kidney failure and stroke.
Blood Sugar: The controlled blood sugar protects the vital organs in human body. When insulin resistance or diabetes occur along with other cardiovascular disease risk factors (such as obesity, high blood pressure, abnormal cholesterol and high triglycerides), the risk of heart disease and stroke rises even more.
 
How to reduce cholesterol, blood pressure and blood sugar?
 
Cholesterol: Cholesterol can be reduced by:
  • Eat healthy foods that are low in cholesterol, trans fats and saturated fats.  A diet high in fiber also helps keep cholesterol levels controlled;
  • Be physically active and maintain a healthy weight;
  • In some case people inherit a gene that causes them to make too much LDL, hence medication is important.
Blood pressure:High blood pressure can be reduced by:
  • Eat healthy food which is less in sodium;
  • Be physically active and maintain a healthy weight;
  • Quite smoking and limit alcohol consumption;
  • Manage stress;
  • Take medication prescribed by doctor.   
Blood Sugar: Blood sugar can be reduced by:
  • Eat healthy food and reduce intake of simple sugar found in soda, candy and sugary desserts;
  • Be physically active and maintain a healthy weight;
  • Take medication prescribed by doctor.  
 
 
 
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