Ways & How

ways to prevent coronary heart disease

ways to prevent coronary heart disease

Coronary heart disease, also known as coronary artery disease (CAD), is considered the most common type of heart disease that leads to heart failure. The inner arterial wall where the blood flows towards the heart can accumulate cholesterol, calcium, fats and other toxic elements collectively known as plaque. The plaque deposits impede the natural flow of the blood and, eventually, will lead to heart failure. Fortunately, there are ways to prevent coronary heart disease. The main cause of coronary heart disease is a diet rich in fats and full of cholesterol. Lack of exercise and living a sedentary lifestyle can also contribute to the occurrence of the disease. The following tips will help people avoid this dreaded heart disorder. In general, keeping a healthy and clean lifestyle is the bedrock in preventing coronary heart disease.

  1. Change of lifestyle. As the very first step, a change of lifestyle carries everything from choosing the right food to eat, limiting alcohol intake, more resting period, less stress, more exercise and smoking cessation.

    Second-hand smoke coming from toxic gas and factory pollution must likewise be avoided.

  2. Exercise. Physical exercise must be done on a regular basis. If it is impossible to go outside due to the bad weather condition, you can work out at home using exercising machines like a treadmill and a stationary bike. Cardiovascular exercises work well with the heart. Thus, walking, jogging and swimming are definitely advantageous. Doing yoga for fifteen to thirty minutes, three times a week, is highly recommended.

  3. Eat foods that are rich in Omega-3 fatty acids. Oatmeal and salmon are both rich in Omega-3 fatty acids. These fatty acids are good for the heart. Oatmeal is also packed with dietary fiber known to reduce levels of bad cholesterol in the blood. Fresh salmon coming from the wild contains astaxanthin, which is said to be the most powerful carotenoid antioxidant. Other fish like tuna, sardines, herring and mackerel are also rich in Omega-3.

  4. Eat fruits that are good for the heart. Avocado and oranges are known to lower LDL cholesterol and increase the amount of HDL cholesterol in the blood. Avocado, in particular, is enriched with mono-saturated and poly-saturated fats, fiber and folate, which make the heart healthier.

    Pomegranates are enriched with antioxidants. They contain punicalagin, a kind of cardio-protective antioxidants that can reduce the level of inflammatory damage of the arteries. Red and purple grapes are packed with resveratrol, which reduces the risk of blood clotting and prevents the blood vessels from getting damaged. Blueberries contain not only resveratrol, but also pterostilbene, which is likewise good for the heart.

    Free radicals cause damage on the artery walls. They can be flushed away by antioxidants, leaving the heart healthy. Cantaloupe is equally rich in antioxidants in addition to Vitamins B and folate, which are known to reduce the levels of homocysteine, a compound in the blood that causes the blood vessels to inflame.

  5. Check levels of LDL cholesterol and maintain normal blood pressure. LDL cholesterol is the bad cholesterol that affects the heart. HDL is the good cholesterol, which should be in high levels instead of LDL. High HDL content in the blood promotes good blood circulation in the body. Also, blood pressure must be at a normal level.

  6. Drink red wine. This is good for the heart. Red wine has resveratrol and antioxidants that prevent damage to the blood vessels and reduce the level of LDL cholesterol.

These ways to prevent coronary heart disease are entirely natural and easy to accomplish. Just impose a little discipline on yourself. Healthy coronary arteries will give the heart a continuous and unimpeded blood flow. Take care of your heart and live healthy.


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