Heart Diseases - Smart Steps to Prevent
Heart disease is the leading killer of Americans. That should make you stop in your tracks and pay attention to what steps you can take to help prevent heart disease. Let’s look at some strategies that don’t involve medication. These methods are in your hands. It’s up to you to make the tough lifestyle choices that are needed to allay heart disease, the single biggest killer of Americans now.
Don’t use tobacco of any sort, and that includes chewing tobacco. Just because you don’t smoke cigarettes, it doesn’t mean that you’re not contributing to your likelihood of getting heart disease with other forms of tobacco.
Using or smoking tobacco is one of the most serious risk factors for getting heart disease. Tobacco has chemicals that can damage your blood vessels and heart, leading to the arteries narrowing. This can cause a condition called atherosclerosis, which can lead to heart failure. Furthermore, the nicotine in cigarettes can force your heart to work a lot more because it narrows blood vessels and spikes your blood pressure and heart rate. Carbon monoxide can also take the place of a portion of the oxygen in your blood. This can make your heart work a lot more to supply enough oxygen. Even social smoking, and secondhand smoke as well, can be dangerous.
Exercise for at least 30 minutes every day. Getting daily, regular exercise, along with helping to prevent cancer, can help prevent heart disease. Physical activity helps you keep a healthy weight amount, and it can lessen your chance of getting other conditions that can put an additional strain on your heart, like high blood pressure, diabetes, and high cholesterol. It can also reduce stress, and stress can be a huge factor in heart disease. It’s time that you start thinking seriously about renewing that gym membership.
Even activities like walking the dog, climbing the stairs, housekeeping, and gardening can help count toward your daily total of exercise. Just try to stay active into old age.
Start eating a heart-healthy diet now.
Even if you’ve been eating poorly your whole life, it doesn’t mean that you can’t start a heart-healthy diet now. You should eat a diet with foods that are low in salt, cholesterol, and fat. The diet should be rich in low-fat dairy products, whole grains, vegetables, and fruits, which can help to guard your heart. Fish, low-fat protein sources, and beans can also help to reduce your risk of heart disease.
You should also try to limit your intake of coconut oil, dairy products, and red meat. Stay away especially from trans fats like deep-fried foods, bakery products, and processed packaged foods. Why put your heart at risk because you can’t control your “fat tooth”?
Omega-3 fatty acids can also protect you from a heart attack, protect against heart arrhythmias, and help to lower blood pressure. Some fish, like mackerel and salmon, are a good source of omega-3’s.
Keep a healthy weight level too.
When you put on weight in adulthood, your weight gain is going to be mostly fat instead of just muscle This extra weight can increase your chances of getting heart disease. It can also lead to diabetes, high cholesterol, and high blood pressure.
Make sure to get regular health screenings too.
Blood pressure, cholesterol levels, and diabetes are things your physician needs to look into on a regular basis.
You are now in a much better position to have a heart-healthy life after reading this article. You should be in a mood to go out and change your lifestyle right away. Go to the grocery store, get a gym membership, and call your doctor today.