Nutrition Made Simple

WAYS TO REDUCE YOUR RISK OF HEART DISEASES

February 06 2021

WAYS TO REDUCE YOUR RISK OF HEART DISEASES

WAYS TO REDUCE YOUR RISK OF HEART DISEASES

Here are few tips that you can start with to boost your heart health and lower your risk of heart disease.

Quit Smoking

The best way you to decrease your chances of a heart disease is by not smoking. And even if you are not a smoker, avoid second-hand smoking as it can also negatively affect your health. This is because the chemicals present in tobacco can damage your heart and blood vessels. The cigarette smoke increases your blood pressure and heart rate by lowering the oxygen in your blood by atherosclerosis which is hardening of the arteries due to build-up of fatty material.is one of the leading controllable causes to risk in heart health. But the good thing is that by quitting smoking one considerably reduce their risk  of coronary heart diseases. 

Diet

Maintaining a healthy and nutritional diet can improve your heart health and substantially reduce your risk of heart diseases. A diet rich in plant based foods, rich in raw foods and vegetables, containing omega-3 fatty acids can help. Two heart healthy plans such as Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet.
are known to reduce occurrence of heart disease. These mainly include:

  • Vegetables, fruits and whole grains

  • Healthy oils like olive oil, sunflower oil

  • Nuts, legumes

  • Limited intake of red meat, especially processed meat

While one should avoid:

  • Alcohol

  • Salt

  • Saturated fats

  • Sugar

  • Processed carbohydrates

Regular check ups

It is imperative to get regular check up from a doctor of your blood pressure and cholesterol level. If you don't get timely tested then you may be having high blood pressure and cholesterol without even realizing it. 

Exercise

A moderate to intense physical activity of 30 minutes, 5 days a week can help lower your blood pressure and maintain a healthy heart. The main purpose to be active. One should be consistent with physical exercise as it can also decrease the risk of developing a heart disease. Simple body movements and light exercise daily such as walking or taking the stairs can also help you stay active. 

Sleep

A good quality sleep not only helps in regenerating your body but also helps you feel fresh the next day. Moreover, lack of sleep is the cause of many problems including obesity, weight gain, stress, high blood pressure, diabetes and is therefore increases the risk of heart diseases. One should follow a routine sleep schedule with minimum seven hours of sleep every day. 

This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *

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