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7 Easy Ways to Prevent Heart Disease (article)

Heart Disease

Heart disease is still a spectre that is frightening to most people. Even this one disease is often associated with cases of death that comes suddenly. You must be very familiar with a very common cause of death is like, heart, heart attack, heart leaking etc. Thus efforts to prevent heart disease is very important to do right now.

Heart disease can be a leading cause of death at any time, but that doesn't mean you have to accept it as fate then resigned quietly alone does not do anything. Even if you have less power to change some factors cause heart disease – such as family history, gender or age – there are a few steps to prevent heart disease that you can do to reduce the risk of developing this disease.

First and foremost you could be spared from heart problems in the future by adopting a healthy lifestyle begins at this time also. As much as possible not to delay the good things that will do much less of it for the sake of health. Here are some tips for heart disease prevention for you.

How to Prevent Heart Disease 

Following we will explain one by one effort that could make us avoid viewing from heart disease.

1. Do Not Smoke

The activity of smoking in any form is one of the most significant risk factor for developing heart disease. Chemicals and other harmful substances in tobacco/smoking can damage Your heart and blood vessels, causing narrowing of the arteries due to plaque buildup (atherosclerosis). This atherosclerosis can eventually cause a heart attack.

Simply put, thus roughly how cigarette smoke into the causes of the incidence of heart disease: carbon monoxide in cigarette smoke that you replace some of the suction of oxygen in your blood. It will also raise blood pressure and heart rate by forcing the heart to work harder to supply enough oxygen.

As for women who smoke and drink the birth control pills had a heart attack or stroke than those who don't smoke or taking birth control pills, because both can increase the risk of blood clotting.

When talking about how to prevent heart disease, smoking by the amount of any size, it in no way be tolerated. But when you still just stubborn still smokes, the greater the risk the more days you are affected by heart disease. Smoking without smoke, smoking low-tar, low-nicotine, or whatever that is still dangerous and risky. Even the so-called social – namely smoking smoking is only while in a bar or restaurant with friends – the same dangerous and also increases the risk of heart disease.

The good news, if you decide to quit smoking starting from now, Your risk of developing heart disease begins to wane soon also. You are exposed to the risk of coronary heart disease will be reduced for one year immediately when you quit smoking. not only to stay there alone, the risk of coronary heart disease will also be down almost close like people not smoking for 15 years. No matter how long or how much you smoke, you will begin to feel the significant health benefits as soon as you stop smoking.

Want to quit now? Read: 13 How effective smoking cessation 

2. Exercise for about 30 minutes Every Day 

Routine of exercise per day recommended intervals is very important, the effect can reduce the risk of heart disease. Plus when you incorporate physical activity by choosing to live a healthy lifestyle, such as maintaining body weight, eating only healthy foods, will increase the chances of free from the risk of heart disease.

Physical activity like exercise can help you control your weight and reduce the possibility of the emergence of the disease or other symptoms that can create pressure on your heart, such as high blood pressure, high cholesterol and diabetes.

In General, you should perform a gentle exercise, such as walking at high speed, for about 30 minutes every day. This is in accordance with the recommendations of healthy sport the one of them to prevent heart disease.

The recommendations in question, namely:

• exercise for 150 minutes per week by doing regular aerobic activity. 
• 75-minute per week with aerobic activity that belongs to the weight, or a combination of both. 

To get more health benefits, try 300 minutes of regular aerobic activity or 150 minutes a heavy aerobic activity each week.

For those of you who didn't get to because of the busyness or have difficulty in reaching the target time as recommended above, does not need to be discouraged. Do sports activities that is shorter than any of the above recommendations can still provide benefits on cardiovascular health.

So if you do not meet the time recommend was mentioned in the previous paragraph, don't give up. You can even get the same health benefits if you break up exercise time into three 10-minute sessions each day of the week.

Keep in mind that activities such as gardening, household activities (sweep, MOP, justifying the roof leaked), climbing stairs and walking around the House all of it can be a sport, if done correctly. You don't have to work out hard to hit a target time is healthy you are, but you could see even greater benefits by increasing the frequency, duration and intensity of your workout.

3. Consume Foods that are Healthy for the Heart 

How to prevent heart disease in the next IE choose healthy food intake to heart. Eating healthy foods can reduce the risk of developing heart disease. The following are examples of foods that are in accordance with the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean.

Consuming fruits, vegetables and whole grains can help protect your heart. Moreover, namely nuts, low-fat milk or fat-free meat without fat, and fish.

Avoid too much Salt and Sugar 

Limit the fat you eat is also important. Of the types of fats – saturated, unsaturated, monounsaturated and trans fats – try to limit or avoid altogether saturated fats and trans fats. Try also keep saturated fats to 5 or 6 percent of your daily calorie consumption. If possible try to avoid trans fats from your diet altogether.

The main sources of saturated fat include : 

• Red Meat
• Full Fat Dairy Products
• Coconut and Palm Oil 

Sources of Trans fat include : 

• Fast food that is fried
• Bread products
• Packaged snacks
• Margarine
• Crackers, Chips and Pastries

When packaged foods you consume in his nutritional labels have the term "partial hydrogenation" or "hydrogenation" it means that the product contains trans fat.

But you do not need to also limit altogether all the fat from your food. You can find healthy fat from vegetable sources – such as avocados, nuts, olives and olive oil – is a good resource to help your heart by lowering bad cholesterol types.

For most people who are aware of health, they feel the need to add more fruits and vegetables into their daily food menu – with a target of usually five to 10 servings a day. Consuming lots of fruits and vegetables can not only help prevent heart disease, but also helps improve blood pressure and cholesterol levels, and improve diabetes.

Eat at least twice a week from certain types of fish, such as salmon and tuna, can lower the risk of heart disease.

Follow a heart healthy diet also means keeping an eye on how much alcohol you drink. If you choose to drink alcohol, drink to taste just for the sake of the health of your heart. For healthy adults, it means drinking one glass a day for women of every age and men older than age 65, just two glasses a day. One drink is defined as 12 ounces (355 milliliters, or ml) of beer, 5 ounces of wine (148 ml), or 1.5 ounces of liquid (44ml) from 80 distilled.

When you consume alcohol to taste only or still in the medium level, alcohol may have a protective effect on your heart. Instead, when too much alcohol can be harmful to health.

4. Maintain Ideal Body Weight 

Overweight – especially around Your abdomen – increases the risk of heart disease. Including High Blood Pressure, High Cholesterol & Diabetes. Metabolic syndrome – a combination of fat around the abdomen, high blood pressure, high blood sugar and triglycerides (a type of fat) high — also increases the risk of heart disease.

One way to see if Your ideal weight is by calculating the body mass index (BMI/body mass index), which will tell about Your height and weight in determining whether you have the percentage of fat in the body which enters the category of healthy or unhealthy. The BMI numbers 25 and higher are generally associated with high cholesterol, high blood pressure, and increased risk of heart disease and stroke.

BMI or body mass index is your guide is good, but not perfect. Muscle is heavier than fat, for example, women and men who are very muscular and physically fit can have a high BMI without adding risk to their health. Therefore, waist circumference can also be a useful tool to gauge how much abdominal fat you have.

Men generally are considered overweight if their waist sizes larger than 40 inches (101.6 cm). In women is generally called having overweight if their waist size greater than 35 inches (88.9 cm). Lose weight very useful indeed. Reduce your weight with only 3 to 5 percent alone can help lower triglycerides (a type of fat) and blood sugar (glucose), and reduce the risk of developing diabetes. Losing weight even more may help lower blood pressure and blood cholesterol levels.

5. quality and enough Sleep

When you sleep deprivation will be many losses you get more than just yawn throughout the day. Who would have thought the lack of sleep can be very dangerous to your health and can be one of the things that cause heart disease. People who do not get enough sleep have higher risk of obesity, high blood pressure, heart attacks, diabetes and depression. More information read: 10 due to the lack of sleep that is injurious to health

Most adults need seven to nine hours of sleep each night. If you wake up without an alarm clock and you feel refreshed, it means you are getting enough sleep. But, if you are constantly reaching for the button to turn the alarm off and it is very difficult to get out of bed because I was sleepy, you need more sleep every night.

Not much sleep forever have negative meanings, depending on the time and your point of view. Our body has the right to break when the evening after a hard day. Make the bed as mandatory activities You do every night, Your habit of staying up subtract. Set schedule sleep and wake up at the same time every day. Keep your bedroom dark and quiet, so it's easier to sleep. Read: How can I sleep good for health? 

If you had had enough sleep, but still feel tired and sluggish all day, do not hesitate to ask your doctor whether you need to be evaluated in depth. For the sake of preventing you from severe obstructive sleep apnea.

In people with obstructive sleep apnea, the muscles of the throat obstructs the path of your breath while sleeping. This can cause you to stop breathing temporarily. Signs and symptoms of obstructive sleep apnea is loud snoring, gasping including while sleeping, waking up several times at night, woke up with a headache, a sore throat or dry mouth, and problems in the process of considering and studying.

Treatments can be selected for sufferers of obstructive sleep apnea. Including with lose weight if you are overweight or use a continuous positive airway pressure (CPAP) that keeps the airway open while you sleep. CPAP treatment seems to be able to lower the risk of heart disease caused sleep apnea.

Continuous Positive Airway Pressure (CPAP), is a tool of health (can be recommended) which is usually used by people who have respiratory problems, such as sleep apnea. In order for your sleep quality and can maintain your health, sleep at the correct position, see: 8 Beds Position is good for health

6. Managing Stress 

Stress can be caused by many things, by managing stress can also prevent heart disease come your way. Some people cope with stress with unhealthy ways – such as overeating, drinking or smoking. Find alternative ways to manage stress – such as doing physical activity, relaxation exercises or meditation – can help improve your health.

7. Do Regular Health Screening

High blood pressure and high cholesterol can damage Your heart and blood vessels. But without testing done first, you probably will not know if you have this condition. Routinely checking can tell how much cholesterol you and are still in a normal or threshold needs to be immediately taken action.

# Blood Pressure 

Blood Pressure Examination usually begins in childhood. You have to undergo a blood pressure test at least two years to check the blood pressure you have in order to prevent the increased risk factor for heart disease and stroke, start when your age 18 years.

If you are 40 or older, or are you aged between 18 and 39 with high blood pressure is high, ask the doctor to read blood pressure each year. Optimal blood pressure was less than 120/80 millimeters of mercury (mm Hg).

# Cholesterol Levels

Adult cholesterol levels generally have to do some checking cholesterol at least every five years starting age 18 years. Earlier testing may be recommended if you have other risk factors, such as family history of heart disease, too.

See the following information:

• Causes of high cholesterol Foods that can be Consumed and not 
• 10 Food Advice for sufferers of high cholesterol 
• High cholesterol-lowering Veggies without side effects 

# Diabetes Control

Because diabetes is one of the risk factors for developing heart disease, You may want to consider checking blood sugar levels regularly. Talk to your doctor about when to undergo blood sugar tests or test the hemoglobin A1C to get more information about your diabetes.

Depending on your risk factors, like being overweight or have a family history of diabetes, the doctor may recommend checking early to diabetes. If your weight is normal and you have no risk factors other type 2 diabetes, the American Diabetes Association recommends to start checking at the age of 45, and then do a retest every three years.

More information, you can learn here: Tips for Diabetes: Blood Sugar Controlled 

So if you have conditions such as high cholesterol, high blood pressure or diabetes, your doctor may prescribe medication and recommended lifestyle changes. Be sure to take medication according to your doctor's prescription and start living a healthier lifestyle as you choose. That's the last few points about how to prevent heart disease that may be useful for the reader. Never too late is no word to start a healthy life, if not now, when else if it wasn't we who else.
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