6 A.M – An Ideal B.P Check
It is the ideal time to check the blood pressure level, when it gives a base reading. The risk of cardiovascular disease starts from the levels 115 / 75. So keep an eye on that base reading if you can
6.30 AM – Finish a bottle of water
Drinking water on empty stomach will flush out excess Sodium from the body. Sodium is one of the root causes of hypertension. Water contains Potassium which helps to reduce the blood pressure.
6.30 AM – Work out for a while
Exercise helps your heart work more efficiently, and doing it in the morning can help you burn more calories throughout the day and will keep you smart and feel more fresh. A morning walk with minimum 10,000 steps (3km) will keep your weight down and heart healthy
7.45 AM – Fuel up with oatmetal
One of the best cholesterol-lowering foods, oatmeal is rich in soluble fiber, which helps lower LDL cholesterol (the “bad” one); it also contains antioxidants that keep plaque from accumulating in the arteries.it has the most fiber and protein.
8:15 a.m. Start dinner
Dont get confuses, its not the time to dinner but experts say its the good time to load your slow-cooker with lean protein and plenty of veggies.The beauty of a slow-cooker is that vitamins and nutrients are preserved in the juices, and you don’t need to add calorie-dense cooking oils. Make sure to throw in plenty of antioxidant-rich foods, such as tomatoes for lycopene and carrots for beta-carotene. To enhance flavor, skip the salt and instead season with red pepper, garlic, onions or lemon juice. Chop ingredients the night before to relieve the morning rush.
10:30 a.m. Have a green tea
Skip the second (or third) cup of coffee and go for green tea. It’s rich in antioxidants, and it promotes healthy blood flow for at least 30 minutes after you drink it, according to Greek researchers.
12:30 p.m. Dine away from your desk
It is a great way to save calories and money—but don’t use it as an excuse to stay glued to your computer. Take a break to relieve stress and prevent you from mindlessly munching more than you need. Whether you bring or buy your meal, fill up on foods that are high in fiber and protein (beans are a great pick) and avoid those high in sodium (including add-ons like ketchup and soy sauce)
2:30 p.m. Have a snack
Check off a few of your 5 to 9 recommended daily servings of vegetables and fruits. Try an apple with a tablespoon of low-sodium peanut butter. Nuts (and nut butters) are rich in good-for-your-heart omega-3 fatty acids.
3:30 p.m. Take a breather
Being chronically stressed and anxious has been linked to an increased risk of cardiovascular problems; some studies have even found that people who suffer from anxiety are more likely to have a heart attack. Mellow out to keep your cool and prevent a stress-fueled trip to the vending machine (overeating can lead to obesity, another heart-disease risk factor). Take 5 minutes to place your hands just below your ribs and feel them move in and out as you slowly and deeply inhale and exhale. Or sneak in a 15- to 30-minute siesta if you can. A study published in the Archives of Internal Medicine found that people who regularly took a daytime nap were 37% less likely to die from coronary artery disease.
7 p.m. Take a walk
Resist the urge to melt into the couch after eating that heart-healthy slow-cooked meal—grab a friend and/or family member and go for a walk around your neighborhood. Mild physical activity an hour or so after eating helps with digestion and takes stress off the heart. Plus, it’ll help you get your 10,000 steps.
9 p.m. Start winding down
The key to good sleep is to ease your body into it. Get yourself ready for bed with a warm bath or some simple yoga moves. Afterward, rub on some lavender oil; research shows that the scent may promote deeper sleep. Also, try drinking a cup of lowfat milk (it may help you fall asleep faster).
9:30 p.m. Don’t forget to floss
Studies have found that people with gum disease are more prone to cardiovascular disease. A possible reason: Both conditions are associated with higher levels of inflammation in the body. Flossing regularly keeps your gums in tip-top shape.
10 p.m. Lights out
At least 7 hours of shut-eye is essential to prevent cardiovascular disease, say experts. Lack of sleep can lead to obesity (a heart disease risk factor), since it increases the production of ghrelin, a hormone that “sends a message to your brain that says, ‘I’m hungry, feed me,’” says a sleep expert.