Top Lifestyle Changes That Can Help You to Lower the Risk of Heart Disease
All over the world millions of people are diagnosed with heart disease because of their unhealthy lifestyles. While cardiovascular disease can have a very serious impact on your wellbeing, fortunately, you can keep your heart healthy by making some simple adjustments to your lifestyle. Some top tips:
While it is common knowledge that smoking tobacco can cause lung cancer, not many people know that it is three times more likely that you will have a heart attack than getting cancer when you smoke. The nicotine content in tobacco smoke causes the blood vessel to become narrower and this makes your heart work more to pump blood. Exercising, eating a healthy diet, and getting your family and friends to support you will make it easier for you to quit smoking.
You can significantly reduce your risk for cardiac disease as well as many other health issues by exercising regularly. Exercises that involve large muscle groups such as walking, swimming, jogging, etc. are particularly beneficial. Cardio and resistance exercises help to boost blood flow, increase heart rate, and oxygenation of the blood resulting in the increase of stamina and strength. Exercising is the key to weight management. Current research in monoclonal antibody is giving rise to hope that a solution to improving insulin absorption may soon be found.
Maintain a Healthy Weight
You are more likely to develop heart disease if you are overweight as you tend to have high blood pressure, high cholesterol, and Type-2 diabetes. You should aim to have a Body Mass Index (BMI) in the range of 18-23. Your body shape is also linked to the risk of heart disease; the more fat accumulation around your waist, the greater your risk. Even if your BMI is in the normal range, you run a greater risk of heart attacks if you have central obesity.
Adopt a Healthy Diet
Reducing the amount of fat in your diet is crucial to reducing the risk of heart disease. Limit your consumption of animal fats that contain cholesterol by avoiding organ meats and seafood like prawns and crabs. Choose healthy cooking oils and opt for lean meats and a diet rich in vegetables and fruits that contain more fiber. Choose cooking methods like steaming, poaching, boiling, stir-frying, etc. over deep frying. Restrict your intake of salt and chemicals like monosodium glutamate by avoiding processed and preserved foods. Cut down on your consumption of sugar by opting for tea, coffee, fruit juices without natural or artificial sweeteners. Drink more plain water to keep your body well-hydrated at all times.
Even after you have taken care of all the above, you can reduce your risk of heart disease further by reducing stress as much as possible. It is well established that both blood pressure and cholesterol level can be elevated due to stress. Also, persons undergoing stress tend to eat and drink, as well as, smoke too much. Exercising regularly and getting adequate sleep are good ways of managing stress.