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Heart Disease Prevention

Heart Disease: Prevention


Top Prevention

1. Avoid carbonated drinks and consume enough omega-3 fatty acids

Drink green tea instead of sugary and carbonated drinks. Green tea is known to reduce blood pressure. Heart diseases can be prevented by including enough omega-3 fatty acids in the diet. You can get these fatty acids from fishes. However, it is recommended that the amount of omega-3 supplement must not be more than 3 grams per day.

2. Check cholesterol level and blood pressure regularly

These two indicators are very important in determining the healthy state of the heart. An increase in the level of cholesterol is associated with an increased risk of developing heart disease, so it is very important that you this checked regularly by your physician. Blood pressure determines how hard your heart is working, it should stay in the appropriate range.

3. Limit unhealthy choices in your home

Only avoiding unhealthy food products is not enough, you must also limit them in your house, otherwise, you will always feel tempted towards them. Studies indicate that you are more likely to eat these food products if they are readily available in your house, even the strongest willpower will waiver eventually. 

4. Control your weight

If you are overweight, then it will be better for you to shed those extra pounds. You are at an increased risk of developing heart diseases if you are overweight and obese. The risk increases dramatically when obesity is joined with other factors such as high blood pressure and high cholesterol. Take all the necessary steps for losing weight. You can reduce your risk for heart disease by even a 10 pound loss of weight.

5. Check the ingredients of the things you are eating

Tobacco smoking has some serious negative impact on the health of your heart. In fact, the risk of developing a heart disease in a smoker is at least two times that of a non-smoker. This is harmful even for passive smokers as they are at an increased risk when inhaling second hand smoke. Other than smoking, you should also limit your alcohol consumption as this is not helping your heart. Beverages such as tea and coffee contain caffeine, therefore, their consumption must also be limited.

6. Food products that you must avoid

Including some food products in your diet is not enough, you must even learn to avoid certain others. Initially, it may be difficult for you as some of these food products are very tempting. The high fat dairy products such as cream, whole milk, ice cream, cheese and butter must be strictly avoided. The use of organ meats such as sweetbreads, brain, kidney and liver must be limited. The intake of high fat processed meats including sausage, bologna and hot dogs should be reduced.

7. Proper diet

Try to include fresh vegetables and fruits in your diet. Include at least six servings of whole grains such as rice, cereal and pasta in your diet. Also, try to include dairy products in your daily food intake, preferably two to four servings. You can fulfill your daily protein requirement by eating beans and peas, 6 cooked ounces a day will be sufficient for all your needs. Instead of saturated oils like palm, coconut and palm kernel oil, try unsaturated vegetable oils such as olive, sunflower and canola. Sea foods such as tuna and salmon fish are also very beneficial.

8. Exercise

You must take measures in order to make sure that your heart is able to maintain its health, this can be achieved by exercising regularly. It has been observed that most people do not exercise regularly because they feel that they don’t have time for it. However, you don’t have to spend hours in the gym for this purpose. 30 minutes of exercise 3 days a week is enough to get started.

9. Having regular physical check ups

In order to maintain a healthy heart and body, you must make sure that you go for regular health check ups and physical examinations. These are pivotal in the prevention of heart-related ailments and other complications. These physical exams make sure that your heart is in a healthy condition. Also, your doctor can provide you with valuable tips and instructions for leading a healthy life. You can decide your daily routine by consulting your doctor.

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