Making a healthy change or a lifestyle modification for heart disease or trying to prevent it is an important part of living a healthy lifestyle. Lifestyle modifications may not always be successful; hence, rather than making drastic changes for a short period of time, make a series of small changes slowly. Once you make small changes you will not find the changes too hard. Results of these small changes will motivate you to make some big changes. Heart diseases, among other lifestyle-related disorders, are increasing in occurrence; a pattern which is prevalent throughout the world. Hypertension, congestive heart failure, atherosclerosis and heart attacks are getting more common, and a scary portion of the population today is might be at a risk of dying due to these conditions.

1. Breakfast Counts - Start the day with a serving of wholegrain breakfast cereal, like oats, muesli, or whole-wheat toast with egg whites.Add one more - Fresh fruits and veggies (can be organic) are your best inexpensive treatment for a healthy heart. Raw foods are rich in vital nutrients that are heart-friendly, and protect it against potential damage. Adding just one more fruit or vegetable to your meals every day than you would normally eat, can help strengthen the heart and keep away heart problems.

2. Grab that nut power - This one is a no-brainer. Walnuts, almonds, peanuts and other nuts are rich in antioxidants and nutrients that protect the heart. Grab a handful on the go to curb snack cravings, the heart-healthy way.

3. Hold that drink - Don't drink your calories; chugging down a soda can easily give you more than a 100 calories in just one single go! Do this for 10 years, and it translates to a little more than 10 pounds (approximately 4.5 kgs)of weight gain. Instead, stick to whole fresh fruits to curb your craving for sweets

4. Take a 10-minute walk - If you don't exercise at all, a brief walk is a great way to start. If you do, it's a good way to add more exercise to your day.

5. Wash up - Washing your hands properly every day, especially before eating, can help improve heart health. Yes, you read that right! Though washing hands doesn't have any direct connection in strengthening the heart, it does keep away flu, pneumonia and other infectious diseases that strain the heart, making it weak.

6. Breathe! - Yes, you do it all the time, but set aside five minutes a day to take slow, deep breaths. This 'exercise' can be quite fruitful, especially for those who lead a stressful life. Deep breathing is also thought to lower blood pressure and improve the flow of strengthening oxygen into your body.

7. Count your blessings - Acknowledge the positive things in your life as this will help improve your quality of life and help you live a healthy and longer life.

BDST: 0957 HRS, FEB-18, 2016
Edited by:  Sharmina Islam, Lifestyle Editor