Ways,Prevent,Heart,Disease,And health Ways To Prevent Heart Disease And Live Healthily
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One of the leading causes of death is heart disease. You should not start getting concerned when you already have been diagnosed with a heart disease as this might only aggravate your condition. You should start to begin being concerned while you still do not have it. Therefore, you need to learn ways to prevent heart disease.No To SmokingSmoking puts you on a great risk to heart disease development. Tobacco contains chemicals that are damaging to the heart. These same chemicals can also damage the blood vessels and lead to atherosclerosis (narrowing arteries) and eventually, heart attack. Even second hand smoke can also be dangerous. Nicotine from cigarettes also makes the heart to work harder; thus, increasing blood pressure and heart rate. Cigarette smoke has carbon monoxide that replaces oxygen in the blood; the blood pressure increases due to extra work performed by the heart to supply your body with oxygen. If you quit smoking now, in one year, your risk of developing heart disease will considerably fall. Regular ExerciseWhen you exercise for half an hour several days of the week, you also help yourself from preventing heart ailments. Exercise, along with other healthy lifestyle choices, can even produce better results. Through physical activity, you also control your body weight. Being overweight or obese can double your heart condition risks. Obesity also put you at risk to other conditions like diabetes and high cholesterol. If you can decrease your cholesterol by one percent, your risk to heart attack is decreased by 2-3%. Diabetes can also be managed with the help of exercise. Men with diabetes have double or thrice the risk of coronary heart disease than men without diabetes. Exercise helps your body utilize blood sugar better and prevents/slows down diabetes onset. Stress, a major factor of heart diseases, can also be relieved by exercise. You do not need to become a gym member to exercise because even trivial tasks like housekeeping, gardening or walking are great physical activities to perform. Hypertension ControlAnother risk factor for heart attack and heart related problems is hypertension. Each point reduced in your diastolic BP results to 2-3% risk reduction to heart ailments. Suitable lifestyle changes must be performed to reduce hypertension. Limit your sodium or salt intake, calorie intake and alcohol intake.Good NutritionYou need to eat foods that have low unhealthy kind of fats. Trans and saturated fats must be eliminated from your diet. Foods to avoid include red meats, palm oil, fried foods, margarine and processed foods. Boost your intake of omega-3 fatty acids like mackerel, salmon, flaxseed, canola oil and walnut. Flax seeds also contain high amounts of fiber. You can eat flaxseeds as whole or you can grind them sprinkling on your oatmeal, cereal, etc. You could also toss them in your salad or mix with smoothiesYour daily meals should have more servings of vegetables and fruits. Choose whole grain products because they have lots of fiber and other healthy components that can regulate hypertension. Replace your refined grain products with whole grains such as in breads, pasta and rice.You should also be conscious of your serving or portion sizes. The amount of food you eat is equally important as the kind of foods you eat. Do not overeat so that you would not end up taking in excess fats, calories and cholesterol. Use measuring tools like spoons and cups whenever eating your meals.
Ways,Prevent,Heart,Disease,And