How to Prevent Heart Disease

 

The heart is an important organ that functions to pump blood throughout the body and is a very vital organ. This means that when your heart is in trouble, your survival will also be jeopardized. That is why it is important to keep your heart healthy.

According to the Center for Disease Control and Prevention (CDC), the key to preventing heart disease is to adopt a healthy diet. The reason is that by living healthier, you can maintain normal blood pressure, as well as normal cholesterol and blood sugar levels. This means you lower your risk of cardiovascular disease.

To keep your heart healthy and functioning properly, here's how to prevent heart disease:

Choose foods that are good for heart health

Julia Zumpano, RD, LD, cardiology dietitian at the Cleveland Clinic website says “You can reduce your risk of this disease by eating foods that are good for the heart every day”.

Here are foods that are good for heart health:

  • Fish with rich omega 3, such as salmon, tuna, or milkfish which can potentially prevent inflammation in the blood vessels.
  • Nuts with high omega 3, such as almonds or walnuts can keep your heart healthy.
  • Various fruits such as berries, citrus fruits, grapes, cherries, tomatoes, avocados, pomegranates, and apples are rich in antioxidants to reduce free radicals.
  • Vegetables, such as spinach, lettuce, carrots, broccoli, and sweet potatoes contain vitamin C, potassium, and folate to support heart function.

Do physical activity or exercise regularly

Take the time to exercise for about 20-30 minutes every day. Regular exercise can help maintain heart health, especially in preventing heart disease. If you want to exercise lightly, you can try walking or swimming.

Avoid cigarette smoke

Cigarette smoke can cause heart disease because its chemicals can encourage the formation of plaque in the arteries of the heart. This plaque can build up over time and block blood flow, leading to heart disease later on.

Cut back on alcohol and soft drinks

Alcohol can increase blood pressure and triglyceride levels in the body, which in excess can increase your risk of obesity, alcoholism and heart disease.

Reduce the habit of drinking soft drinks. These drinks are high in sugar, can increase your weight and ultimately increase your risk of heart disease.

Get enough rest

Sleeping regularly for 7-8 hours every day can help maintain a healthy heart. In addition, adequate sleep can also prevent high blood pressure, diabetes, and obesity.

Drink more water

Drinking water is a powerful way to prevent heart disease, but it is often underestimated. This heart disease prevention measure is taken because dehydration (lack of body fluids) is bad for the heart.

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