Heart disease is among the leading causes of death across the globe. The incidence of cardiovascular complications continues to rise. This is largely attributed to the stress of modern life, the pollution in the water we drink and the air we breathe, as well as the abundance of unhealthy food. Whereas all these factors have a part, it often comes down to your individual lifestyle choices. In that light, we look at a few tips that you can follow to lower your risk of heart disease.
Practice Healthy Eating
Nutrition and diet play an integral role when it comes to preventing heart disease. In fact, research shows that in spite of having a family history or genetic predisposition for cardiovascular problems, maintaining a healthy diet can lower your risk. In order to avert heart disease, you need a diet rich in vegetables, raw fruits, fiber-rich whole grains, and omega-3 fatty acids.
Moreover, in the spirit of practicing health eating, there are foods that you’ll have to limit or avoid altogether. They include:
- Alcoholic beverages
- Foods with high amounts of salt and sugar
- Foods with partially hydrogenated vegetable oil
Also, you’re advised to watch your calories. It’s important to know how many calories you need and focus on consuming a variety of foods that are abundant in nutrients and low in calories.
Work Out for Your Health
Regular exercise is another essential habit when it comes to prevention of heart disease. You need to realize, however, that getting exercise doesn’t have to include the gym or the grueling aerobic sessions. You can actually exercise at work, school, home, or anywhere else.
Here are some effective, but less strenuous exercises:
- Walk instead of driving
- Park the car a little far from your destination, and walk the rest of the distance
- Always take the stairs instead of the elevator
- When you are at the store, just make an extra trip around the aisles, to ensure you picked everything on your shopping list.
Wherever you are, you need to be conscious of the amount of workouts you have every day. This will not only improve your overall health, but will also make you look and feel better than ever.
Uphold Positive Habits
When it comes to heart disease prevention, positive habits include:
- Reducing or avoiding alcoholic drinks
- Stopping smoking
- Managing stress
Managing stress may not be easy, but with a few tricks, you will be able to live longer, healthier, and happier. Just counting to ten or taking a couple of deep breathes will normally calm you down, and make you feel more under control, in even the most stressful of circumstances.
If you have a particularly high predisposition of cardiovascular complications, your doctor may prescribe medication to lower your risk. The medications that are often used to help prevent heart disease include:
- Blood pressure tablets – these include angiotensin-converting enzyme (ACE) inhibitors that are used in the treatment of high blood pressure.
- Low-dose aspirin – this is used to prevent blood clots.
- Statins – are used to minimize blood cholesterol levels.
With the number of heart disease cases rapidly increasing, it has become more vital than ever to take care of our hearts. In that light, it is imperative that you seriously follow heart disease prevention methods. Fortunately, heart disease prevention isn’t so difficult, and you can do it with a few lifestyle changes. Therefore, follow the above lifestyle habits to safeguard your heart health and improve your general health and well-being.
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