Many people die all over the world every year due to heart disease. The disease includes many conditions in which the heart fails to function normally leading to heart failure and finally death. The main symptoms of heart disease are chest pain, body pain and weakness. The affected person feels shortness of breath. You can prevent heart diseases by making lifestyle changes. We will discuss about these lifestyle changes here. The top 9 lifestyle tips for preventing heart disease are as follows.
Take a healthy diet consisting of foods that contain high amount of nutrients. You should eat fruits and vegetables. Take foods that contain omega 3 fats. Walnuts, flaxseed and fatty fish are a good source of this nutrient. Nuts and whole grains are very healthy so include them in your diet. Avoid or reduce the intake of red meat. Avoid sugary, salty, fried and high calorie foods.
Avoid Saturated and Trans Fat
Foods that contain saturated fat increase the risk of heart disease. You should avoid these foods. You should also avoid foods that contain Trans fat as these foods cause heart problems. The most common foods that have Trans fat are margarine, French fries, pies, pancakes, waffles and ice creams. Avoid these foods.
Regular exercise is very important for preventing heart disease. Moderate exercise helps in keeping the body fit and healthy. You should do exercise for half an hour daily. If you cannot devote half an hour of time, you can break this time in shorter sessions of ten minutes exercise three times. Increase your physical activities. It will also help in controlling the body weight. You can do walking, cycling and stair climbing.
Controlling body weight helps in preventing heart disease. Increased weight causes many types of health problems like diabetes, hypertension and cholesterol. Obesity increases the risk of heart disease. People who have fat at waist can develop heart problems. You can stay away from all these problems by losing weight. Take low calories foods. Adopt an active lifestyle by doing exercises and moving the body.
Control Blood Sugar
People who have high blood sugar can have heart disease and stroke. Diabetes causes obesity, hypertension and high cholesterol. You can prevent heart problems by controlling the blood sugar levels. Control the diet by eating healthy foods. Sugar levels can be controlled by doing exercises. Take medicines for the treatment of diabetes.
Control Blood Pressure and Cholesterol
Keep your blood pressure and cholesterol levels under control. You can control blood pressure by reducing the intake of salt. Take treatment for blood pressure. Control cholesterol by avoiding foods that contain saturated and Trans fat. Exercise and medicines also help in decreasing cholesterol.
The modern fast lifestyle with personal and professional problems causes a lot of stress. People who are stressed do overeating and this causes weight gain. Stress leads to heart disease. It increases the risk of high blood pressure. If you want to prevent heart disease, you should avoid stress. Learn techniques of stress management and keep it under control. Exercise and meditation are good methods for stress control. If something is bothering you, talk to other people and share your problems.
Smoking is the major cause of coronary heart disease and atherosclerosis. You should quit smoking at the earliest. Take help of medicines that help in quitting this habit. You doctor can give you best tips and advice for quitting smoking.
Excess alcohol intake causes high blood pressure, which in turn leads to heart disease. It causes irregular heartbeat. Reduce the intake of alcohol and quit it completely. Alcohol is bad for both men and women. It will increase your triglyceride levels. The maximum permissible daily alcohol intake for men is three units and women should take maximum two units.