Ways & How

ways to prevent heart disease

ways to prevent heart disease

Thankfully, medical and scientific advances have enabled us to know more about ways to prevent heart disease. It is one of the primary causes of death, but adopting a healthy lifestyle will dramatically help reduce risk. And the sooner you start adopting this healthy lifestyle, the sooner and longer you will benefit from the rewards. While some factors outside of your control may increase your risks of heart disease, e.g., family history, gender or age, key lifestyle choices will enable you to nurture a healthy heart. So, make the effort and your heart will thank you for it. Here are four ways in which care and control will help you considerably.

  1. Get rid of your vice if you smoke. Okay, the word “vice” is archaic and old-fashioned, so much so that it has now become almost obsolete. That’s what your vice should be, too: obsolete. I’m talking about smoking. Chemicals in cigarettes and tobacco are very damaging to the heart, particularly the blood vessels. The damage leads to atherosclerosis, or narrowing of the arteries, that could cause heart attacks.

    otine and carbon monoxide from smoking lead to even worse problems by increasing the heart rate and blood pressure as it taxes the heart in its effort to supply enough oxygen to the body. Even so-called social smoking and second-hand smoke are hazardous to your health.

  2. Get a bite – but only of the right foods. A diet consisting of healthy carbohydrates, foods that are high in fiber, more of heart-healthy fish, fruits and vegetables, and a minimum of “good fats”, is not only advisable to prevent heart disease, it is also beneficial as a general diet plan for anyone. Stay away from foods that are high in fat, cholesterol and sodium. The Internet is a rich resource of heart-healthy diet plans, menus and recipes; use it. Acquire a taste and preference for healthy food. It can be done, and you can do it.

  3. Get off the couch and get moving. The benefits of exercise are manifold: increased strength, improved mood, greater stamina, better sex life. It also gets your heart pumping and keeps it healthy. It not only protects you from heart disease but from a host of other debilitating diseases as well: diabetes, osteoporosis, high blood pressure, etc. The foremost benefit of exercise is to help keep your weight down. Do physical activity at an intensity enough to make you sweat and get your heart rate up for at least 30 to 60 minutes, four days a week, and try to increase the intensity and duration of your workouts. Being physically fit will also improve your appearance. Your overall sense of well-being is going to make it worth the effort.

  4. Get regular checkups. Depending on your predisposition to heart disease based on your family medical history, gender and age, your doctor should have advice for when and how often you should have screenings. Even if you are in perfect physical condition, you will at least need a yearly physical exam and get tested for your cholesterol, blood pressure and fasting blood sugar levels. This will give your doctor a good indication of how your heart – along with your overall health – is faring.

The heart is one of the most hard-working organs of the body. Your heart serves you well, and overworking it will make you prone to a host of other diseases. When it is up to you to be healthy and well, then there is no wasted effort in following these ways to prevent heart disease. Do them now and enjoy the benefits for a long time to come.


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