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Heart disease is the may be the 1# cause of death in the U.S. It does not have to be. Although there are certain risk factors that we are unable to change such as family history. We can definitely take preventive measures that will keep us healthy. By adopting health habits today we will lower the risk of heart disease and other ailments in the future.
1. Stop/Don’t use tobacco or smoking.
Smoking is one of the most significant risk factors for developing heart disease. The chemical present in tobacco, will damage your cardiovascular system, including your heart and blood vessels. This damage will lead you arteries narrowing, this is called atherosclerosis. Atherosclerosis can lead to heart attacks, by causing plaque buildup inside your arteries. Your arteries are the blood vessels that care oxygen rich blood to the heart.
Also the carbon monoxide from cigarette smoke replaces the oxygen in your blood. When carbon monoxide is in your blood, it will increase your blood pressure and heart rate. This will ad stress and to you heart muscle and forces it to exert more energy to supply enough oxygen to the rest of your body. Also women who happen to spoke while taken birth control pills place themselves at higher risk for strokes and heart attacks. This is because smoking and taking birth control leads to blood clots.
Any amount of smoking is detrimental and can increase the risk of heart disease, however the more often you smoke, the risk of heart disease will continue to escalate. Even chewing tobacco and low tar and low nicotine can add risk to heart ailments. Second hand smoke exposure will cause health issues as well. Even occasional social smoking can increase the risk of heart disease.
The benefit of quitting smoking is that the risk of heart disease reduces to that of a non-smoker after five years. It does not matter how long you smoked, as soon as you quit your will begin to benefit form the health effects of quitting. When practice a healthy diet along with routine physical activity, the benefits begin to multiply. By being physically active, you will keep control over your weight. Being overweight can lead to a variety of health issues, including high blood pressure, diabetes and high cholesterol.
2.It’s a good idea to achieve 30-60 minutes of moderate to intense workouts at least 4 days of the week. If you are unable to work out that much, shorter workouts will still offer heart benefits.
Exercise at least 30 minutes most days during the week. There are numerous benefits to working out. including reducing the risk of heart disease. You can also break your workout up into smaller intervals. If 30 minutes is too much, you can try two 15-minute workouts or three 10-minute workouts. The benefits will be the same. Other physical activities, such as walking the dog, gardening and taking the stairs a work can help give you the physical exercise that you need.
3.Eating healthy is a significant part of avoiding heart disease. Eating a healthy diet will not only keep the excess weight off, but also provide the vitamins and nutrients your body needs to stay health. There are two- heart healthy food plans that can be used to help you keep track of what types of foods you should eat – The Dietary Approaches to Stop Hypertension(DASH) and the Mediterranean diet.
Its’ important to watch your fat intake. You want to avoid saturated fat and trans-fat. You want to limit saturated fat to mo more than 10% of your daily calories. Major sources of saturated fats are red meats, diary and coconut and palm oils. Transfat are usually in processed food, like packed snacks, crackers, bakery goods and deep fried and fast foods.
When your trying to eat healthy, do focus only on reducing these foods, but find healthy alternatives that will allow you to replace these foods as well. You can replace red meats with fish, such as salmon or mackerel. Instead of a side of french fries, try out a soup or salad with a small amount of low-fat dressing. You can try plant based fats, such as avocado, nuts and olives, to ad to your foods as well.
You will also want to ensure your drinking a safe amount of alcohol, if you drink. These means a drink a day a most for women under 65 and two drinks a day at most for men under 65. A moderate level of alcohol can help protect your heart. Drinking more then these safe amounts begins to damage your heart.