Heart health is maintain by leading a heart-healthy lifestyle. Heart disorder typically does not develop until after age 65, and recent research shows that heart disease is on the rise in younger people.
The most common heart diseases are coronary artery disease, Hypertension, Heart attack, Heart failure, Heart valve disorder, and stroke. But the good news is 80% of heart problems can prevent through some methods.
Method 1 of 3
Eat a Heart-Healthy diet
You can lower your risk of developing cardiovascular disease by eating a particular food daily.
• Raise your food intake that contains Omega-3 fatty acids: This fatty acids contain polyunsaturated fat, offer protection from heart disease.
Omega 3 fatty acids found in certain foods like salmon flax seed, walnuts. It has to consume in small quantities.
• Increase the number of fruits and vegetables: The healthy plant substance found in fruits and vegetables, prevent heart diseases.
1. Eat Leafy green vegetables like spinach and broccoli, which protects your arteries and promotes proper blood clotting. Consume whole grains of high–fiber nutrient, which may reduce “bad” cholesterol and decrease heart disease risk.
2. Prefer olive oil, which is high in antioxidants and monounsaturated fats. It is associated with lower blood pressure and heart disease risk.
3. Intake fruits like apples, bananas, oranges, and prominent berries which is rich in antioxidants.
4. Eat Garlic and its component that are suitable for the heart, which helps to reduce blood pressure and cholesterol. Intake of Tomatoes which are rich in lycopene and have a lower risk of heart diseases and strokes .
5. Eat nuts like Almonds, peanuts, hazelnuts, walnuts, pecans for your good heart health as they are rich in proteins.
• Have Dark Chocolates: Dark chocolate is high in antioxidants like flavonoids. It has been associate with a lower risk of developing calcified plaque in the arteries and coronary heart disease.
• Take a sort of Red Wine: In general, alcohol is not good for health, but red wine vitally essential for heart health. So drink red wine, but in moderation.
Red wine contain antioxidants like resveratrol that promote healing into the blood, prevent blood clotting, and reduces inflammation during angioplasty.
Method 2 of 3
Lead a Heart-Healthy Lifestyle
• Do Regular Exercise: Fitting 30 minutes of regular exercise in at least five days in a weak is genuinely good for your health. Working out strengthens your heart muscle, which allows it to work more efficiently. It also helps bring down unhealthy cholesterol, blood pressure, and blood sugar level.
Exercises like Jogging, bicycle ride, Jumping, aerobic exercise, swimming, sports have a beneficial effect on your health.
• Lose weight if you are overweight: Carrying overweight puts a strain on your heart, causing heart disease. Losing just 5% to 10% of your body weight can lead to significant health benefits. Measure your weight weekly with DIY health calculators.
- Swimming, Jogging is the best exercise to reduce your fat, fat in your midsection causes chronic inflammation, leading to rising blood pressure and cholesterol.
• Reduce Stress: Stress causes damage to your arteries, leading to heart disease, so it is important to manage stress.
1. Yoga, breathing exercises, Meditation are a way to reduce stress. Meditation effectively lowered systolic and diastolic blood pressure.
• Get enough sleep: Not getting enough sleep cause all kinds of health problems such as high blood pressure, obesity which also raises the risk of a heart attack.
1. Improve your sleep quality and get seven to eight hours of sleep each night.
2. Don’t use your mobile phones and laptop at a sleeping bed.
Method 3 of 3
Getting Help from your Doctor
• Get regular health check-up: Blood pressure, cholesterol, and blood sugar are the significant factors for developing heart diseases, But you can keep them under control by having them checked.
1. You need to check your blood pressure often if your number is high or at high risk of higher blood pressure . You should stay your blood pressure at 130/80mmHg.
2. Ask your doctor to run a cholesterol control panel to check your CRP or c-reactive protein levels, CRP level linked to arteries inflammation, which relates to heart diseases.
• Quit Smoking: Smoking is a major contribution to the development of heart diseases. As it raises your blood pressure, lower HDL good cholesterol, and boost your LDL bad cholesterol, damage your heart cells and blood vessels and contribute to plaque buildup, leading to heart attack and stroke.
1. Do everything to quit smoking and make your life healthier and longer.
2. Get help from a doctor to quit smoking, which provides you medications like nicotine gum, hypnosis, or even the prescription drug Chantix.
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