Most of the time heart diseases is the leading cause of death, but that doesn’t mean you should accept the heart disease as your fate. Some of the risk factors are unable to change due to the family history, age or sex. By taking the healthy lifestyle today, you can avoid heart problems in the future. Here are five heart disease prevention strategies which you can practice to get started.
Don’t Smoke or use Tobacco
Using tobacco or smoking is one leading factor of causing risk of heart disease. Research has shown that the chemicals found in tobacco damages the blood vessels and heart, leading to plaque buildup ultimately leading to heart attack.Carbon monoxide in the cigarette replaces 30% of the oxygen in the blood, causing the heart to work even harder to supply enough oxygen. Women taking birth control pills have a greater risk of heart disease as pills cause an increase of the blood clots.
When it comes to heart disease, no amount of smoking is safe. The more you, the greater is the risk of heart disease. Low tar cigarettes, low-nicotine cigarettes, smokeless tobacco and second-hand smoke are also at risk for heart similar to that of regular cigarettes. The potential for coronary heart disease is over in one year after quitting tobacco or smoking.
Exercise for about 30 minutes a Day
Regular exercise on a daily basis can help to reduce the risk of Heart cancer. When physical activity combines with the other lifestyle measures such as maintaining the healthy weight would even pay off greater and better. Physical activity helps to maintain your weight. It also reduces the other condition causing strain on the heart such as blood pressure, diabetes, and high cholesterol. You should do the brisk walking for at least 30 minutes a day.
Eat a Heart Healthy Diet
Eating the healthier diet can also help to reduce the risk of heart-related problems. A diet which includes whole grains, vegetables, and fruits can contribute to protecting your heart. Also aim to eat the fat-free dairy products, beans, fish and lean meat as part of your diet. Limiting your fat consumption is one of the major factors to reduce the risk of heart disease.
Get enough quality sleep
Sleep deprivation leads to the lazy day where yo keeps yawning for the rest of the day. People who are unable to get enough of sleep leads to obesity, diabetes, high blood pressure, depression and thereby Heart attack.
Most of the time people cope up with the stress in the unhealthiest ways, such as drinking, overeating, and smoking which is wrong. Find alternative ways to cope up with stress, such as relaxation exercises, physical activity or meditation help to improve your health.