Posted in Health by inMotion Life
Heart disease is one of the leading causes of death around the world. However, besides living a healthy lifestyle of course, there are a number of additional steps you can take to prevent heart disease.
Here are five strategies that will help protect your heart from heart disease and avoid having to resort to medication.
Smoking and other tobacco products pose one of the most significant risks for developing heart complications. No amount of smoking is safe for the heart. Medical studies have shown that any form of tobacco products including smokeless tobacco and low tar or low nicotine
cigarettes, as well as second hand smoke, are all very risky. Tobacco smoke contains over 4,800 chemicals that are dangerous and harmful to the heart and body.
The chemicals hurt the blood vessels, making them narrow, which could result in a heart attack. Smoking also makes the heart work harder when the vessels narrow, which then increases your blood pressure and heart rate.
Plus, cigarette smoke contains high levels of carbon monoxide, which replaces the oxygen in the blood stream resulting in higher blood pressure. Women who smoke and use birth control pills are at greater risks of having a heart attack from smoking compared to women who don’t smoke. The risks increase further for the smokers over the age of 35 taking birth controls.
#2 Physical Activity
Regular activity reduces the risks of fatal heart disease. Combining the activity with a healthy diet decreases the risks even further. Physical activity also helps to keep your weight under control, which reduces the risks of heart disease by avoiding becoming obese. Regular physical activity also reduces the risks of other health issues such as high blood pressure, high cholesterol, and diabetes, as well as reducing your stress levels. Health guidelines recommend that the amount of physical activity for adults is 30-60 minutes at least four times a week. Simple things like walking are one of the best ways to include physical activity into your daily routine.
#3 Healthy Diet
Eating a healthy diet is another important factor that will reduce the risks of heart disease. Limiting the fats in your diet while adding fresh fruits and vegetables, whole grains, and low fat dairy products protects your heart. Learning to eat a healthy diet is more about the types of foods you consume versus the quantity of food. Omega-3 fatty acids help in the prevention of heart disease and lower your blood pressure. Some types of fish are natural sources of the Omega-3 that are excellent for the body and heart. Omega-3 can also be found in flaxseed oil, walnut oil, soybean oil, and canola oil. Also consider reducing your alcohol consumption to lower the risks.
Maintain a healthy weight with a Body Mass Index or BMI within the healthy range. Any BMI rate over 25 is considered unhealthy and increases your chances of developing heart disease and other health related problems. When using the BMI chart, remember that muscle weighs roughly three times more than fat so you will have a higher rate even when muscular.
#5 Regular Checkups
Get regular health screenings for high blood pressure and cholesterol. They can cause severe damage to the heart and lead to heart disease. Your blood pressure should not be over 120/80 millimetres of mercury and your cholesterol should be within the range of 130.
Prevention is definitely better than cure, and learning to live a healthy lifestyle is the best way to combat heart disease.
Have you got any ideas for preventing heart disease of your own? Share your tips and ideas in the comments below.