Heart diseases are one of the most leading causes of death. However, if one makes certain life changes considering risk factors such as family history, sex or age, they can certainly be avoided. There are several ways to prevent heart disease and its risks.
The best way to avoid any heart disease is to stop smoking or using smokeless tobacco. Even if you do not smoke, make sure to stay away from passive smoking as well. The chemicals in tobacco can cause damage to the heart and blood vessels. The cigarette smoke ends up decreasing the oxygen in the blood, leading to high blood pressure and heart rate. In fact, after a year of quitting smoking, the risk of heart disease is about half to that of a smoker.
Exercise and move your body daily if you wish to prevent heart disease. It will not only will help you control your weight, but also reduce the chances of developing other conditions such as high blood pressure, high cholesterol and type 2 diabetes, that put a strain on the heart. Be it 150 minutes a week of moderate aerobic exercise or 75 minutes a week of high workout routine, pick what suits you the best.
You can prevent heart disease if you improve blood pressure and cholesterol, and reduce the risk of type 2 diabetes. Add more vegetables and fruits in your diet apart from beans or other legumes, fat-free dairy foods, whole grains, and healthy fats, such as olive oil. Avoid salt, sugar and processed carbohydrates.
Being overweight certainly increases the risk of heart disease. So shed that extra weight if you want to lower your chances of developing heart disease. Keep your body mass index (BMI) in check as a BMI of 25 or higher is considered overweight, causing higher cholesterol and higher blood pressure.
People who don’t get enough sleep during the day and night have a higher risk of obesity, which can cause heart attack, diabetes and depression. So make sleep a priority in your life, get at least seven hours of sleep each night, and adhere to your sleeping schedule.
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During stressful times, most people end up overeating, drinking or smoking. Instead, try indulging in some physical activity, relaxation exercises or meditation to combat that and prevent heart disease.
High blood pressure and high cholesterol can lead to blockage of heart and blood vessels. So make sure you undergo regular screening and be aware of what’s happening inside your body.
Keep yourself and your heart healthy!