Heart disease is a serious condition that can lead to death. It is caused by eating unhealthy and smoking. It is also caused by lack of exercise and other bad habits. In order to prevent heart disease, lifestyle changes are necessary. Here are 3 strategies to help prevent heart disease:
Smoking is a major risk factor for heart disease. The chemicals in nicotine damage your blood cells, heart, and blood vessels. It also replaces some of the oxygen in your blood. This forces the heart to work harder to supply oxygen. It can also lead to hypertension, narrowing of the arteries, or peripheral artery disease (P.A.D). P.A.D causes plaque to build up in the arteries, which leads to a heart attack and stroke. If you are smoking, quit as soon as possible. Set a day that you want to quit. Then start cutting back, until you are no longer smoking.
Exercise lowers your risk of heart disease and hypertension. It also reduces body fat, cholesterol, and stress. The heart benefits the most from aerobic exercise. Aerobic exercise improves your blood pressure and breathing. It strengthens the heart so that it won’t have to work as hard. It also improves the body’s ability to use oxygen. You should exercise for at least 30 minutes a day.
Avoid foods with trans-fat and saturated fat. They are linked to high blood pressure and cholesterol. They also increase the risk of heart disease. Cut back on foods that contain unhealthy fats, such as whole milk, fried foods, and margarine. Red meats, packaged foods, and baked goods are also unhealthy. Eat foods rich in omega-3 fatty acids. They protect the heart and can be found in foods, such as salmon and mackerel. Also, consume plenty of fruits and vegetables, such as peas, oranges, and carrots . They are great sources of vitamins, minerals, and fiber. They are also low in fat and calories.
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Mayo Clinic. Strategies To Prevent Heart Disease. Author: Mayo Clinic Staff.