For that healthy heart

​5-A-Day: Eat at least five servings of fresh fruits and vegetables for a healthier heart.

Eat more fish: Oily fish like tuna, sardines or salmon are rich in omega-3 fatty acids and will boost your good cholesterol.

Limit your alcohol: It is recommended you limit yourself to no more than two standard glasses of alcohol a day if you are a man or one glass a day if you are a woman.

Walk for your heart: It’s the best heart healthy exercise and will not cost you a rupee. Every step you take during the day builds up your heart balance and helps prevent disease.

Quit smoking now: 12 months after quitting, your increased risk of dying from heart disease will be half that of a continuing smoker.

Start slowly: Build up to at least 30 minutes of activity, five times per week. Try two 15-minute sessions or three 10-minute sessions to meet your goal. However, don’t exercise right after meals, or when it's very hot and humid. Always warm-up before exercise and cool down after the work out.

Substitute lower-fat foods for higher-fat ones: Some examples include skim or 1 per cent milk for whole milk. Saturated fats are typically solid at room temperature. Try the squeeze test: the firmer the fat, the more it's saturated. Avoid at all costs!

Avoid salty and high sodium foods: Don’t add salt when preparing or eating your meals.

Don’t let the weighing scale rule you: It is important to maintain a healthy weight, according to your height, but it is more important to eat a healthful diet and exercise regularly.

Improve your diet: Include wholegrain cereals, legumes, fruits, vegetables, seeds and nuts in your diet and lower your risk of heart disease. Eat healthy and don’t crash diet

Get yourself checked: Keep a tab on your last visit to your Doctor. Don’t miss your follow-ups. It is always advisable to go in for a complete health checkup at least once a year.

Have a diabetes test: Uncontrolled diabetes can damage your artery walls and contribute to heart disease.