Do you know how to Prevent Heart Disease?

A heart disease can be deadly, but this can also be prevented. As a famous cliché goes, Prevention is better than Cure. It is true! There are simple and common ways to prevent heart disease. And because it’s so simple and basic, you can’t think of any other excuses not to apply them. Heart disease is usually preventable by following a healthy lifestyle that is advantageous to your precious heart. The basic ways to prevent heart disease is not to smoke or use any tobacco products, do regular exercise, eat heart-healthy diet, maintain healthy weight, and get regular health screenings.

Smoking does not only give you bad breath (hmm?) and stain your teeth, but it can also give you a higher risk of having a heart disease, as well. No amount of smoking is safe, even the smokeless tobacco and low tar and low nicotine cigarettes are considered harmful to your health. Tobacco products contain thousands of chemicals which can damage your blood vessels. If you smoke, it’s not too late to quit! It’s easier said than done, I know. But, what could be more important than your health?

Exercise, exercise, and exercise! It’s no doubt that exercise is good for our health. But, those who don’t practice regular exercise may not fully understand the benefits they can give you. Regular exercise can help prevent heart disease by increasing the blood flow to your heart and strengthening your heart’s contractions in order for your heart to pump more blood with less effort. Through regular and proper exercise can help you control your weight, reduce stress, and most importantly can reduce your chances of developing heart conditions, which include high blood pressure, high cholesterol, and diabetes.

You don’t have to go to a gym or enroll in physical fitness club. Household chores, walking your dog, climbing up stairs can already help. Try playing up-beat songs or disco music and you will find yourself wanting to dance.

Eating a heart- healthy diet is one of the very effective ways to prevent heart disease. Make it a practice to eat fresh diet-rich fruits, vegetables, and low fat dairy. Too much of everything is bad for you. Therefore, it is wise if you limit your intake of any fatty foods that can increase your cholesterol levels. Don’t forget what fatty substances can do to your heart. Major sources of saturated fat include cheese, butter, milk, beef, and coconut and palm oils.

Maintaining a healthy weight helps prevent you from getting overweight or worse obese, therefore considered as among the effective ways to prevent heart disease. As we gain weight, we gain mostly fatty tissues, which is a big no-no if you are finding ways to prevent heart disease. To monitor a healthy weight, use the formula in calculating your BMI or body mass index. [BMI = [(kg) / H (m²)]. If the result is 25 above, you are overweight; if the result is 30 above, you are obese. Keep your weight below 25 as much as possible to maintain a healthy weigh. And lastly, Regular health screenings will help you determine the status of your blood pressure and cholesterol levels. If in case you have beyond normal results, you can get professional advice as to what action should be taken before any heart condition can get worse.

The ways to prevent heart disease need not to be complicated, time- consuming, or strenuous. A heart-healthy lifestyle is all you need. Avoid the things that are not good for your health. And don’t forget to involve yourself in any physical activities that can usually be done at home. Climbing up the stairs, dancing alone or with a partner, gardening, or any household chores are all good for you.

Living a fast pace life in the twenty first century has resulted to a lesser time to exercise and cooking healthy well-balanced meals. People have started to stimulate their bodies with caffeine and nicotine to cope up with a busy day ahead, and again need depressants like alcohol to slow down at the end of the day. Sitting down to eat vegetables and fresh fruits have been replaced with stuffing themselves on the go with junk foods that are low in fiber and valuable polyunsaturated fat and instead fill in their diet with carbohydrates and saturated fat. People having this life style may more or less live longer on average than their ancestors, but most of them live their older years in chronic poor health, with medications to lower blood pressure and cholesterol to keep the blood from clotting. For short, they live their lives miserably with heart disease.

Given the prevalence of heart disease, there are many good reasons to take precaution and find ways to prevent heart disease. Although years of research have been unable to exactly explain the cause of heart disease, risk factors have been identified that can help find ways to prevent heart disease. Known risk factors for heart disease include high cholesterol, cigarette smoking, high blood pressure, diabetes mellitus, chronic emotional stress, elevated homocysteine, inactive physical activity, and family history of heart disease. Luckily, a lot of these risk factors can be modified and possibly eliminated through healthy ways to prevent heart disease.

Some ways to prevent heart disease are making some small changes in your diet, exercising regularly, taking a few nutritional supplements, and engaging in nurturing social activities. These ways to prevent heart disease can maximize your chances at living a long and healthy life. Keeping the heart and blood vessels healthy is very important; you may want to include the following ten things every day as some of the ways to prevent heart disease:

1. Exercise – exercise helps a lot for good blood circulation, simple exercises like breathing deeply for twenty minutes daily, or climbing the stairs instead of taking the elevator, or taking a walk during your lunch break, or riding a bike to work.
2. Fresh Fruits and Vegetables – replacing fried, greasy foods and refined carbohydrates with servings of colorful fresh fruits and vegetables will make you diet a healthy heart-friendly one.
3. Fiber – add a tablespoon of fiber from oat bran, freshly ground flax seeds, or psyllium seed husks to your diet.
4. Garlic – adding a freshly minced garlic clove to your meal or taking two garlic tablets that contain 6000 mcg of allicin daily, can do wonders to your health.
5. Deep Sea/Cold Water Fish – eat a serving of mackerel, salmon, sardines, tuna, or take fish oil supplements that provides 1000 mg EPA and 500 mg DHA.
6. Fresh Citrus Juice – drink a glass or two or take a 1000 mg Vitamin C supplement citrus bioflavoniods daily.
7. Red Wine – drinking a small glass of red wine or a large glass of unsweetened purple grape juice is good for the heart, or take a 100 mg pinebark supplement or grapeseed extract.
8. Vitamin E – add a 400 IU natural Vitamin E to your diet daily with 50mg Coenzyme Q10.
9. Vitamin B-Complex –take Vitamin B-complex supplement that contains at least 800 mcg folic acid, 50 mcg B12, and 25mg B6.
10. Emotional Release – share your feelings or take some quality time with you friend, family, or loved one.

These ways to prevent heart disease are simple and doable; all it takes is discipline and the right attitude towards having a healthy heart and a healthy you.

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