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What are the best ways to prevent heart disease and the various complications it causes? Did you know that every 37 seconds a person dies from heart disease in the United States?
According to CDC statistics, heart disease is a common cause of death among men, women, and people of different racial backgrounds in the United States. Conversely, heart disease is also responsible for one-third of deaths around the globe.
There are things you can do to prevent this problem. Here’s how to prevent heart disease.
Consume Heart-healthy Foods
The first thing you can do to prevent heart disease is to start consuming heart-healthy foods. An unhealthy diet can be destructive to your heart health.
Too many junk foods may lead to heart disease as well as early death. Some of these may include fried foods, fast-food burgers, processed and cured meats, unprocessed foods, sugary cereals, and other junk foods.
The best way to protect your heart from cardiovascular disease is to consume whole grains, leafy green vegetables, berries, avocados, and beans. You can also snack on walnuts, almonds, and dark chocolate. Visit Satia Nutrition if you’d like to learn what is the healthiest nuts to eat.
These delicious foods have a high impact on your heart-health. They also help you to lower your risk of high blood pressure, high cholesterol levels, inflammation, and other risk factors associated with heart disease.
It is also beneficial to know these warning signs of cardiovascular disease. There are sudden signs that you may not be aware of.
Some of these symptoms include swollen feet, shortness of breath, and a fluttering heartbeat. The more information you learn, the easier it is for you to protect your heart.
Smoking may increase your risk of heart disease. It causes major damage to every part of your body, especially to your heart.
Cigarettes are a common source that is known to increase your risk of strokes, high blood pressure, and heart attacks. Cigarettes contain hundreds of toxic chemicals that can interfere with the normal function of your body.
Cigarette smoke can cause major interference with the circulation of oxygen-rich blood to your heart as well as other areas of your body. Inhaling toxic chemicals from cigarette smoke can damage your heart and blood vessels.
These conditions can lead to heart disease and even death. The best way to avoid health issues is to quit smoking.
If you have a strong addiction to smoking, you can also get help from nicotine replacement therapy. This is an alternative that you can use to alleviate your smoking cravings and withdrawal symptoms.
You’re also at risk for heart disease if you’re a nonsmoker. Regular exposure to secondhand smoke may increase your risk of heart disease by about thirty percent.
Secondhand smoke can also make you susceptible to heart attacks and strokes.
The best way to protect yourself from secondhand smoke is to avoid public places or establishments that allow smoking. You also need to be sure that people who come to your home do not smoke.
Engage in Regular Exercise Routines
Regular exercises can have a positive impact on your heart. The exercises you perform can strengthen your heart muscles, prevent high cholesterol and artery damage, and reduce your risk of high blood pressure.
Aerobic is a common exercise that you can try to improve your blood circulation, control your blood glucose levels, and help your cardiac output. Try to engage in aerobic exercises for at least thirty minutes five days per week.
Some of these aerobic exercises might consist of running, brisk walking, swimming, and playing tennis.
You can also engage in resistance training that may help to reduce your body fat, which helps you to achieve a leaner muscle mass. Resistance training might even help to lower your high cholesterol levels.
You can workout with dumbbells, hand weights, or resistance bands twice per week. Remember to cool down after your workouts by lessening the intensity of your exercise routine.
Get regular exercises that you can enjoy and want to maintain.
Limit Your Alcohol Consumption
Do you have an addiction to alcohol? You should try to quit your excessive drinking to lower your risk of cardiovascular disease.
Your excessive alcohol consumption can increase your blood pressure. This is a bad habit that can also cause you to gain weight, which increases your risk of heart disease.
You may experience other health complications from too much drinking. Some of these conditions might include liver disease, cancer, depression, strokes, and other issues.
Moderation of your alcohol intake is key. Try to limit your drinking to at least one or two drinks per day.
Control Your Stress Levels
High levels of stress may increase your risk of cardiovascular disease. For this reason, you should manage your stress levels.
Stress can manifest from different factors such as getting a divorce, loss of employment, chronic illness, financial issues, and moving to a new home. Extreme stress can raise your blood pressure, trigger a heart attack, and it might even cause aches and pains.
You can find different ways to deal with your stress. One of these is getting treatment from your professional healthcare provider.
Other ways to conquer your stress is by listening to soothing music, exercising, socializing with friends, and meditating.
Learn How to Prevent Heart Disease
Follow these tips to learn how to prevent heart disease as well as its symptoms. Focus on choosing healthy habits that will contribute to your long-term health.
By implementing certain lifestyle changes, you have the chance to reduce your risk of different health complications.
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