How to Reduce Heart Disease

Now a days Heart disease are common for everyone around the world,  and that is a good enough reason for anyone to keep their heart fit and healthy.

There are many ways you can reduce the risk of heart disease or manage your heart health.

1.Stop Smoking

stop-smoking
stop-smoking

Tobacco use is a big risk factor, perhaps one of the biggest contributors to getting cardiovascular disease. Chemicals present in tobacco have a strong damaging effect on the heart as well as the blood vessels, and can cause atherosclerosis, a condition marked by narrowing the arteries. Atherosclerosis, in turn, can result in a cardiovascular attack.

Cigarette smoke contains carbon monoxide, which replaces the amount of oxygen present in the blood. As a result, both the heart rate and blood pressure increases, and the heart has to work harder to pump enough oxygen to our body.

 

2.Eat A Diet Rich In Protein, Vegetables, Fruits And Whole Grains

2-vegetables-fruits-whole-grains
2-vegetables-fruits-whole-grains

Eating a healthy diet helps reduce the risk of cardiovascular disease. One heart healthy diet is the Mediterranean eating plan. Another food plan that helps improve heart health is the DASH, which stands for the Dietary Approaches to Stop Hypertension.

One of the features of a heart-healthy diet is inclusion of sufficient amounts of whole grains, vegetables, and fruits. (Note: If you’ve diabetes, certain fruits may not be recommended for you so do factor in the doctor’s advice for diabetes too.) You should also increase your intake of beans. In addition, consume more low-fat foods rich in protein. Certain fishes, including lake trout, salmon, sardines, herring, and tuna, are all known to be good for your heart.

3 Limit Alcohol Consumption

3-Disease-alcohol
3-Disease-alcohol

High alcohol consumption will negate the positive effect of a heart-healthy diet. This is why you must keep a tab on how much you drink. Women, irrespective of their age, should limit their daily intake to one drink, and this also applies to men above 65 years of age. Men below 65 years of age can safely consume 2 unit of alcoholic drinks daily but not more.

4 Get Enough Sleep

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4-Disease-get-enough-sleep

Sleeping fewer hours than recommended can increase the risk of high blood pressure, heart disease, obesity, depression, and diabetes. A majority of  adults require 7 to 9 hours of sleep. One way to judge if you are getting adequate sleep is by taking note of how you wake up. If you feel refreshed on waking up, are having sufficient sleep. However, if you are constantly hitting the snooze button, is definitely a sign that you indeed need more sleep.

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