Strategies to prevent heart disease

Strategies to prevent heart disease

You can  able to prevent many  heart disease by following a healthy heart lifestyle. Here are some  strategies that  helps you  to protect your heart.

 Heart disease is one the  leading cause of death, but that does not mean you have to accept it as your fate. Although that it can  lack from the power to change some risk factors — such as family history, sex or age — there are some  key facrors for heart disease prevention and steps you can take to reduce from risk.
You  are able in avoiding  heart problems in the future by adopting a healthy lifestyle at  present days.. There are seven heart disease which have  prevention tips to get you started.

Smoking or using an  tobacco of any kind is one of the most significant risk factors for developing severe  heart disease. Chemicals which are present  in tobacco can completely  damage your heart and blood vessels, and also leading to narrowing of the arteries due to plaque buildup (atherosclerosis). Atherosclerosis can be ultimately lead to a heart attack.
Carbon monoxide which is present  in cigarette smoke that may  replaces some of the oxygen in your blood. This can increases your blood pressure and the cardiac rate by forcing your heart to work harder to supply enough oxygen.
Women who take smoke and take birth control pills are at greater risk of attacking  a heart attack or stroke than  those who did not smoke or take birth control pills, because both can increase the risk of blood clots in their body. 
When some one tries to heart disease prevention, no amount of smoking is safe. But, when you smoke more you smoke, the greater your risk. Smokeless tobacco, low-tar and low-nicotine cigarettes, and  then second hand smoke is  also too much riskyThe good news,from the heart prevention , is that your risk of heart disease begins to lower soon after quitting. Your risk of coronary heart disease significantly will  reduces one year after quitting smoking. Your risk of coronary heart disease drops almost to that of a nonsmoker in about 15 years.
 2. Exercise for about 30 minutes on most days of the week
Getting about  some regular, daily exercise and other yogic practices  can reduce the  risk of heart disease. And when you can combine physical activity withthe other lifestyle , such as maintaining a good and  healthy weight, the payoff is even greater.
Physical activity  that  helps  in controlling  the  body  weight and it  can also  reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes etc.
In general, you should accurately do moderate exercise, such as walking at a risk pace, for about 30 minutes on most days of the entire  week. That can help you in  reaching   the Department of Health and Human Services of  recommendations of 150 minutes a week of moderate aerobic activity, 75 minutes a week of vigorous aerobic activity, or a combination of moderate and other  vigorous activity. For more health benefits, aim for  atleast 300 minutes of moderate aerobic activity or atleast  150 minutes of vigorous aerobic activity in  every week. In addition, the aim to do strength of  training exercises for  two or more days in  a week.
However, even very  shorter amounts of exercise has been recommended those can offer heart benefits, so  you cannot  meet these guidelines, they  don’t give up. If you can also  even get the some health benefits if you break up your workout time into three 10-minute sessions most days of the week.
3. Eat a heart-healthy diet
Eating a healthy diet and rich content  can reduce your risk of  many heart disease. Two examples of heart-healthy  of food plans can  include the Dietary Approaches to Stop Hypertension (DASH) eating plan and then the  Mediterranean diet.
A diet which is  rich in fruits, vegetables and whole grains which  can help in  protecting  your heart. Aim to eat beans, low-fat or fat-free dairy products, lean meats, and fish as part of a healthy diet.
Avoid too much salt and sugars contents  in your diet.
Limiting only  certain fats and  you eat  the food is important.  Consisting of all the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — try to limit or requested  avoid saturated fat and trans fat. Aim in  keeping  saturated fat to 5 or 6 percent of your daily calories. And try to keep trans fat out of your diet altogether.
Major sources of saturated fat include:
Red meat
Full-fat dairy products
Coconut and palm oils
Sources of trans fat include:
Deep-fried fast foods
Bakery products
Packaged snack foods
Crackers, chips and cookies
But you don’t have to cut all fats out of your diet. Healthy fats from plant-based sources — such as avocado, nuts, olives and olive oil — help your heart by lowering the bad type of cholesterol.
Most the  people who  need to add more fruits and vegetables to their diets — with a goal of  having five to 10 servings a day. Eating of  more  fruits and vegetables that  not only can help in  preventing  heart disease, but also  help in  improving  your blood pressure and cholesterol levels, and  also improve diabetes.
Eating of  two or more servings a week of certain fish, such as salmon and tuna, may reduce  the risk of heart disease.
Following a heart-healthy diet  can also makes  in  keeping an eye on how much alcohol you drink. If you choose to drink alcohol, it is so better for your heart to do so in moderation. For healthy adults, that means they are usually meant to take  up  one drink a day for women of all ages  of people and men who are  older than age 65, and up to two drinks a day for men age 65 and younger. One drink will be  defined as 12 ounces (355 milliliters, or mL) of beer, and  5 ounces of wine (148 mL), or 1.5 fluid ounces (44mL) of 80-proof distilled spirits

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