Heart To Heart

Your heart is an organ made of muscle.
It is slightly larger than your fist and weighs less than a pound.
It is located to the left of the middle of your chest.
Your heart pumps blood to the lungs and squeezes in
and out to push the blood through your entire body to all parts of
your body. The blood provides your body with oxygen and
nutrients even to your fingertips, to keep you going, and growing!
You might be able to feel your heart pumping by resting your hand on your chest.
A child’s heart beats about 100 times a minute. If you are exercising or running, it can beat
even faster.


Structures of the Heart


Layers:
Your heart muscle has three layers. The thickest layer is called the myocardium. It
is surrounded by a fiber-like bag called the pericardium. The inside of the myocardium is
lined by a thin layer called the endocardium.


Chambers:
The normal heart has four chambers. A wall divides the heart into a right side and a
left side. Each side of the heart is divided into two chambers. The upper chamber is called
the atrium and the lower chamber is called the ventricle. These chambers are separated
by valves that open and close.


Valves :
The valves allow blood to flow only in one direction. Valves direct the flow of blood
through the heart, to the lungs and to the rest of the body.


Blood Vessels :
Blood vessels carry blood to and away from the heart. Vessels that carry blood from
the heart to the body are called arteries.
Vessels that carry blood from the body back to the heart are called veins.


Function of the Heart
Your heart acts as a double pump. The right side pumps blood to your lungs,
where the blood picks up oxygen and then returns to the left side of the heart. The
left ventricle then pumps blood out to your body through the large artery, called the
aorta. Oxygen is removed from your blood by the cells so it can be used by your body.
The blood then returns to the right side of the heart through your veins. The right side
of the heart once again pumps your blood to the lungs where oxygen is picked up. This
process occurs with each heartbeat.


How to protect your Heart
Most of the major cardiovascular diseases arise due to physical inactivity, high blood
pressure and wrong food habits. But the positive side is that it can be controlled. You
can protect your hearts following these tips.


Get active
Even 30 minutes of physical activity a day can help you to prevent heart attacks and
strokes. Try to make exercise a regular part of your life. Even if you can’t spend half-an
hour daily at least change your habits a bit. Start using the stairs instead of the lift. Don’t use
your car or two wheelers for short distances and make it a point to walk the same.


Quit smoking
Smoking is the major cause for heart problems.Smoking affects the heart and
blood vessels. The chemicals in tobacco can also damagethe function of your
heart and the structure and function of your blood vessels. It is better to
completely avoid smoking and reduce the risk of heart disease is to
avoid tobacco smoke. If you are a smoker, irrespective of how long you are smoking,
quitting the habit will benefit you immensely. Worst, researches have proved that even
secondhand smoking is dangerous. So, avoid going to places where smoker’s zone or
smoke-filled environments.


Maintain a healthy weight
Obesity is directly connected with coronary problems. As your body weight
increases, so does your risk of heart problems and disease. As you gain weight,
plaques build up in your coronary arteries that supply oxygen-rich blood to your
heart gets clogged and reduce blood flow to the heart muscle. As a result, your heart
can't pump enough blood to meet your body's needs. Eventually, an area of plaque
can rupture, causing a blood clot to form. Further, if the clot is close to your brain, it
can block the flow of blood and oxygen to your brain and cause a stroke. Keeping a
healthy weight and limiting your salt intake will help to lower your risk of heart disease.


Know your numbers
Check your blood pressure, cholesterol and glucose levels periodically. Because of
the high blood pressure your heart has to work harder than normal to pump blood
through the blood vessels High blood pressure is the number one risk factor for
stroke and a major factor for approximately half of all heart disease and stroke. Besides,
high blood cholesterol and glucose levels can also place you at greater risk.


Protect your Heart
From the moment it begins beating until the moment it stops, the human heart works 
tirelessly.
In an average lifetime (app. 75 Years), the heart beats more than two and a half billion 
times, without ever pausing to rest.

Diet for Obese Person


The first step in treating obesity is through diet and exercise. Although most people who begin a weight loss plan are serious about changing their lives, many will fail, simply because they are poorly informed.

Sample diet chart of a balanced meal

Breakfast: 1 cup milk/tea/coffee/green tea
1 bowl poha with sprouts and vegetables or 1 omelette sandwich or 1 bowl oats with milk.

Mid-morning: 1 fruit (Avoid banana/mango/chickoo/custard apple/jack fruit)

Lunch: 1 bowl salad (with flaxseeds or sunflower seeds) stir-fry/mixed subzi + 1 bowl dal/pulse/paneer subzi/chicken curry/fish curry/egg curry + 2 chapatti/1 bowl brown rice + 1 bowl curd/1 glass buttermilk )

Tea time: 1 cup green tea

Evening: A handful sprouts/sundals/ + 1 fruit/ + 1 or 2 Ragi adai

Dinner: 1 bowl raw veg salad +2 Roti + 1 bowl dal

Bedtime: 1 cup milk (if hungry)