You can avoid heart problems in the future by adopting a healthy lifestyle today. Here are the prevention tips to get you started.
No Smoking
Smoking or using tobacco of any kind is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.
When it comes to heart disease prevention, no amount of smoking is safe. But, the more you smoke, the greater your risk. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke. The good news, though, is that when you quit smoking, your risk of heart disease drops almost to that of a nonsmoker in about five years. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.
Exercise no matter what
Getting some regular, daily exercise can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater. Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes.
Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. Also the activities, such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.
Healthy Diet leads to Healthy Heart
Eating a healthy diet can reduce your risk of heart disease. A diet rich in fruits, vegetables and whole grains can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease. Limiting certain fats you eat also is important. Of the types of fat saturated, polyunsaturated, monounsaturated and trans fat saturated fat and trans fat are the ones to try to limit or avoid. Try to keep saturated fat to no more than 10 percent of your daily calories. And, try to keep trans fat out of your diet altogether.
Heart-healthy eating isn't all about cutting back, though. Healthy fats from plant-based sources, such as avocado, nuts, olives and olive oil, help your heart by lowering the bad type of cholesterol. Eating several servings a week of certain fish, such as salmon and mackerel, may decrease your risk of heart attack.
Healthy Weight
Being overweight, especially if you carry excess weight around your middle, ups your risk of heart disease. Excess weight can lead to conditions that increase your chances of heart disease high blood pressure, high cholesterol and diabetes. Even a small weight loss can be beneficial. Reducing your weight by just 5 to 10 percent can help decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.
Sleep
Sleep deprivation can do more than leave you yawning throughout the day; it can harm your health. People who don't get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression. Make sleep a priority in your life. Set a sleep schedule and stick to it by going to bed and waking up at the same times each day. Keep your bedroom dark and quiet, so it's easier to sleep.
Regular Health CheckUps
High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won't know whether you have these conditions. Regular health check ups can tell you what your numbers are and whether you need to take action. Check for blood pressure, cholesterol levels and blood sugar levels at regular intervals.
A healthy lifestyle will make your heart healthier.