Health and Fitness : 6 Proven Steps to Prevent Heart Disease

11:42:00 john naphtali 1 Comments

6-proven-steps-to-prevent-heart-disease


 Heart disease is one of the causes of death in the world. This challenges everyone to keep their heart healthy obviously, there are so many ways to keep our heart healthy and prevent heart disease, but doing the following will reduce your risk-

1.Quit Smoking
Tobacco is one of the biggest contributors to getting heart (or cardiovascular) disease. The chemicals in tobacco have a strong damaging effect on the heart and the blood vessels, and can cause narrowing of the arteries known as “Atherosclerosis” leading to a heart attack. The smoke from increases the heart rate and blood pressure, and the heart has to work harder to pump enough oxygen to our body. If you stop smoking, the health condition of your heart will greatly improve.
 
2.Reduce your Alcohol Consumption
A high consumption of alcohol can break your heart and cause heart disease. So you have to control your consumption of alcohol. Women, irrespective of their age, should limit their daily intake to one drink, and this also applies to men above 65 years of age.
 
3.Get Enough Sleep
Sleeping daily for fewer hours than the recommended 7 to 9 hours of sleep for adults can increase the risk of high blood pressure, heart disease, obesity, depression, and diabetes. A good way to know if you are getting sufficient sleep is when you feel refreshed, waking up from your bed. However, if you feel so weak and tired, after waking up, it’s a sign that you need more sleep.

4.Eat diet that is rich in Protein, Vegetables, Whole Grains and fruit
It is vital to eat a balanced diet composing of vitamins, vegetables, protein, whole grains and fruits; as this usually helps to prevent heart disease. Increase your intake of beans, consume a good quantity of low-fat foods that are rich in protein, fishes like salmon, tuna and sardines are ideal for a good heart and helps to prevent heart diseases.
  5Avoid Saturated Fats
Consumption of a large amount of Saturated fats can increase the risk of a heart disease. Consume lower quantities of the following: Diary products, Palm oil, Coconut oil, Red meat as well as foods having a concentrated trans fats like fast foods, packaged foods, margarine and bakery products. Olives, nuts, avocadoes are extremely good for the heart, it helps to reduce high cholesterol. Dieticians recommend having 5 to 10 servings of vegetables and fruits to our diet to prevent heart diseases.
 
6.Regular Exercise and Control your Weight
The greater your risk to heart disease is, if you are overweight. Having excess weight around the abdominal area is a sign you may be more liable to get heart disease than fats that accumulate around the hips and thighs. Women whose waist size is more than 35 inches are regarded ‘overweight’. Having a regular exercise and shedding your weight helps to reduce your sugar and cholesterol levels and prevent heart diseases.

 

 

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