Ways & How

how to prevent heart failure

how to prevent heart failure

Heart failure is one of the leading causes of death in the world. Heart failure is closely associated with poor diets and unhealthy lifestyles. Other factors include hereditary or congenital, lack of exercise, too much intake of alcohol and excessive cigarette smoking. The question on how to prevent heart failure boils down to self-discipline and a change of lifestyle. Knowledge about heart failure and its causes is an advantage. The problem with most people is that although they are already aware of its causes, they still ignore them with the thought that their bodies can cope. This mindset is not correct. Heart failure can strike anyone at any age. To avoid the occurrence of heart failure, you must consider the following things.

  1. Stay informed. This is the most prudent step when you want to prevent heart failure. See a doctor and ask for advice. The Internet is loaded with information about heart failure, its causes, prevention and treatment. You can check on health websites, such as ncbi.

    nlm.nih.gov, medicalnewstoday.com, and heartfailure.org and learn from them.

  2. Change of lifestyle. Clean living is not just the key to preventing heart failure, but it also promotes overall wellness. Eating healthy foods and undertaking more exercise can effectively reduce the risk of heart failure. Avoid drinking hard liquors and totally quit smoking.

  3. Take time to rest. Too much stress can lead to heart failure. Try to manage your daily activity in a way that doesn't involve overexertion. As much as possible, allow your body to sleep and relax for six to eight hours a day.

  4. Eat a well-balanced diet. It is erroneous to just simply go on a diet. The diet must be well-balanced. To achieve this, research healthy foods that are good for the heart and incorporate them in your daily meal plan. Choose whole grains, fresh vegetables, fibrous fruits and foods that have low-fat protein content. Limit yourself from unhealthy cholesterol too.

  5. Eat more green leafy vegetables. Vegetables like lettuce, spinach, pak choy, fenugreek, radish leaves, collard and mustard greens, endive, romaine lettuce and seaweeds are all good for the heart.

  6. Eat fish instead of red meat. Fish that are rich in Omega-3, such as mackerel, tuna and fresh salmons, are good for the heart. On one hand, fish oils are enriched with Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). In particular, DHA can reduce the blood triglycerides in the body, which can lead to the reduction of heart diseases. Red meat, on the other hand, should be avoided because it contains high concentrations of saturated fats that can increase the level of bad cholesterol in the blood. In turn, this can trigger the occurrence of heart diseases.

  7. Quit smoking. Smoking is harmful not only to the smokers, but to the people around them who inhale second-hand smoke. Because of the harmful chemicals present in cigarettes, such as nicotine and tar, they threaten not only the lungs but also the heart. As explained on quitsmokingsupport.com, persons who quit smoking were able to reduce the levels of their carbon monoxide and cholesterol, which are both risk factors for heart disease.

  8. Limit alcohol intake. Too much consumption of alcohol or being an alcoholic can lead to a heart failure known as alcoholic cardiomyopathy. It is a condition in the heart where the left and right ventricles become enlarged and, eventually, can affect proper blood flow.

  9. Exercise. Physical activities are very important in promoting a healthy heart. Cardiovascular exercises are beneficial not only for the heart and lungs, but they also promote a better metabolism. Start with brisk walking in the early morning for at least thirty minutes. At home, do some yoga movements during your free time.

There are plenty of ways on how to prevent heart failure. What we have mentioned above are the most natural and basic ones. Do not wait until a heart attack happens to you. It is not too late to change your lifestyle and maintain heart-friendly living habits.


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